Despite its many benefits, functionality and time efficiency, the AMRAP Workout has not been as popular as it should. It is a great addition to any workout and can be a home-workout on its own.

If you have been following any of the previous posts on Self Developer, you must have realized that the point of these posts is to make a healthy lifestyle as simple and as accessible as possible.

If you are stuck at home like most people going through quarantine right now, it is important to keep your self active. Not only for your physical health but for your mental health as well. Try not to get stuck behind a screen, it might seem ok for now, but the damage it does is real.

Put something in your day to make you feel like you are progressing, workout, learn how to cook something new, do some gardening, redecorate or fix up things you did not have the time to before.

Stay active, stay healthy!


What is an AMRAP Workout?

AMRAP stands for As Many Reps As Possible. The purpose of the workout is pretty self-explanatory, you have to be completing as many repetitions or rounds as possible at a certain amount of time. i.e.

Work time: 15 minutes


  • squats x 15
  • push-ups x 10
  • pull-ups x 5

A single round will consist of going through each exercise once. For 8 minutes you do round after round until your 15 minutes are up. You try to do as many rounds as possible for 15 minutes.

I would advise to keep track of your performance so you can track your progress. You will be surprised how fast your performance is going to improve.

How to set up your own AMRAP workout

Step 1: Pick how many and which exercises you will be doing. This step is important to determine the next ones as well. This is also the part that will determine the difficulty of your workout as well. Generally, as with most such workouts, a full-body character will yield the best results.

Step 2: Pick the number of reps that you will be performing for every exercise. Again that is going to depend on the exercises, pick a number that will put you to work but also allow you to work for the amount of time you will set.

Step 3: Pick the amount of time you will be working. That depends on a few things such as your fitness level and the time you are willing to dedicate. Despite that, not every work out has to have the same duration, you can alternate through different workouts with different difficulties.

Remember to pace yourself, what makes this workout so effective is the fact that you need to keep on pushing until the time is up. If you go crazy at the first two rounds and burn yourself up, you will compromise how effective your workout could be.


Choose your exercise wisely

You are probably tired of me saying that again but I am going to say it anyway. Full-body workouts, of course, there is a reason for training full body with an AMRAP workout.

With this format of exercise, you will be putting in a lot of work in a very small time span. If all your exercises are around a similar muscle group, muscle fatigue will kick in very fast and the efficiency of your workout will be limited.

Training full body allows you to hit the same muscle groups many times in a single week which is optimal for muscle development. Other than that I would recommend going full body even more here so you can maximize the efficiency of the workouts.

AMRAP Workout Benefits

  • The simplicity of the way you perform this workout makes it ideal for body-weight workouts requiring minimal to no equipment. AMRAP and EMOM workouts are similar in this and they are great formats to build a Home workout with.
  • Time-efficient. Such workouts rarely take longer than 30 minutes to perform. That makes it ideal for busy schedules as you can get pretty creative with them. I really like working out very early in the morning but because of work, my time is limited. So I usually break my workouts into two sessions, an AMRAP workout of about 15-20 minutes in the morning and a resistance training session for about an hour in the afternoon. You don’t have to do it like that, you can have two 15-20 minute workouts if you want, for beginners even one if you do it every day is good enough. What is an EMOM Workout?
  • HIIT elements make it great for both fat loss and muscle gain. Workouts such as those bring your heart rate up by not allowing you to rest much and by pushing you to do more. Not only does that burn a whole lot of calories, but it also works very well for your anabolic state. A state where there is an increase of muscle-building hormones and a decrease of catabolic hormones.
  • Depending on how long your workout is, you can put an AMRAP session as a finisher to a resistance training session, or even make an entire session out of a mix of AMRAP rounds.

Workout examples

OPTION 1: 10 min

  • 30 Double unders
  • 15 Squats
  • 15 Push-ups
  • 10 Pull-ups
  • 20 Leg raises

OPTION 2: 15 min

  • 20 Burpees
  • 10 Bottomed out squats
  • 15 Single leg Heel touch squats
  • 12 Rotational Push-Ups
  • 10 Inverted chin curl or seated chin-up
  • 10 Lateral Raises (Each)
  • 15 Heel touches (Obliques)

Cardio Option: 10 min

  • 20 Double unders
  • 10 Burpees
  • 10 Jump squats
  • 8 Pike Push-ups
  • 10 Tuck jumps
  • 10 Lunges
  • 15 Sit-ups

Splits for full-body Work, 3 sessions 5 minutes each: 15 min

Session 1:

  • 10 Overhead squats
  • 10 Bulgarian Split squats (each)
  • 10 Side lunges

Session 2:

  • 10 Push Ups
  • 10 Cobra push-ups
  • 10 Shoulder presses

Session 3:

  • 5 Pull-ups
  • 10 single arm rows
  • 8 Chin-ups

Gym Option: 8-32 min

Pick between 2 and 4 sessions. 4 – 8 minutes each session.

Session 1:

  • 10 Lunges (each)
  • 10 Rows
  • 10 Push-Ups
  • 10 Sit-ups

Session 2:

  • 8 Dumbbell Clean and Jerk (each)
  • 5 Front Squats
  • 10 Deadlift and Row
  • 10 Bench Press

Session 3:

  • 20 Jumping Jacks
  • 10 Upright Row
  • 10 Decline Press
  • Bicep Curl

Session 4:

  • 15 Banded Side steps
  • 10 Shoulder Press
  • 10 Close Grip Bench Press
  • 14 Black Widow Knee Slides


Should you try it?

Absolutely! Super versatile, super effective and time-efficient. You can complement your existing workout regime or create a new one based on it. If you focus on a full-body variation like above, you could be hitting each muscle group up to five times a week if you are up to it. It is a great mental challenge and it will skyrocket your performance.

Contrary to common belief, our bodies perform optimally with short bursts of exercise rather than super long, super low-intensity exercise.

All the workouts provided above can be performed as is but can also be tailored to fit your regime. You can pick what works for you based on the examples I have given you. As long as you understand how the AMRAP workout system works, you don’t have to obsess about the details.

References and Useful Links


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