AMRAP (as many reps as possible or as many rounds as possible) is an effective way to add some intensity to your exercise regimen, and is beneficial to anyone at any fitness level.
The general rhythm of a powerful AMRAP is working as hard as you can in short bursts, with a short break in between each exercise. An example of this style would be completing as many burpees as you can in a space of 40 seconds and then resting for 20 seconds. Alternating the duration of AMRAPs helps strengthen all three of our energy systems, according to some CrossFit trainers.
Other fitness experts recommend a circuit of four exercises repeated as many times as possible in five-minute intervals with a 40-second break in between each interval, for 20 minutes (see some of our favs below) – you can even build your own AMRAP catered to your fitness goals: cardio, strength, endurance. (Note: AMRAP is not synonymous with HIIT – "high intensity interval training" workouts.)
An AMRAP can also help to increase EPOC ("excess post-exercise oxygen consumption"), so you'll burn calories for up to 12 hours post-workout.
Even though this type of workout emphasizes volume of reps within a short amount of time, for injury prevention, don't forget to prioritize form and function first; in this case, less is more.
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