AMRAP WORKOUTS- JUAN LUGO FITNESS MIAMI
I'm a Fitness Trainer that specializes in fat loss and body composition in the Brickell and Downtown Miami area.
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AMRAP Workouts

As Many Reps As Possible

AMRAP Workouts

AMRAP stands for As Many Reps As Possible. It is a format where you must complete a workout as many times as you can within a specific time frame.

 

So let’s say a 10 minute AMRAP calls for 10 pull ups, 10 bodyweight squats and 10 push ups. You would perform these exercises in order and complete the prescribed repetition range until the timer hits 10 minutes.

 

In some cases AMRAP can also mean As Many Rounds As Possible.

3 REASONS YOU SHOULD DO AMRAP WORKOUTS

  1. They’re great for fat loss. Strength training or cardio by themselves are not nearly as effective as when they are implemented together.
  2. It allows you to improve your work capacity (I love that term). Work capacity means your ability to perform work, the quality of that work and how efficiently you recover from it. I’m talking about working at a high level of intensity and usually with whole body movements. This ultimately represents your level of fitness.
  3. These workouts are relatively short. They could be anywhere between 10-20 minutes long. This also allows these tough workouts to be manageable because we are more likely to push ourselves if we know the workouts are shorter.


AMRAP WORKOUT EXAMPLES

10 Minute Total Body AMRAP


You’re going to need a kettlebell for this workout.

 


12 Minute Core AMRAP


 

You don’t need any equipment for this workout.

 

 

 

14 Minute Bodyweight AMRAP


You’ll be using just your bodyweight for this one.

 

AMRAP Workouts Increase Mental Toughness

These workouts will improve total body conditioning and fat loss.

12 MINUTE BURPEE AMRAP

Burpees are tough. They’re absolutely grueling to do, but they allow us to work at a very high intensity. Intensity matters. If we are always doing workouts just to get by then we are never going to come closer to seeing and feeling the results we want.

 

In this burpee workout you’ll be using different variations of burpees. To make the workout more feasible, I will be throwing in other exercises in between.

 

 


I’m a huge fan of short and intense workouts. It’s really hard to push ourselves for 45 minutes at a high level of intensity, but we can certainly try to keep up with a 12 minute workout.

 

Perhaps the two most demanding exercises in this AMRAP are the burpee tuck jumps and burpee box jumps. If you are just starting to get your feet wet with high intensity workouts or with burpees for that matter, then doing just the standard burpee variation will be enough for you.

 

However, if you are conditioned and you’ve been working out for a while. I encourage you to try this burpee examples.

10 MINUTE Kettlebell Core AMRAP

Kettlebell and core training. They both go well together. In this workout we will be alternating between a kettlebell and a core movement.

 

Like most of the exercises on this page, this one is also short. You will gradually be elevating your heart rate with a kettlebell specific exercise and then bringing your heart rate back down with a core exercise.

 

 

 

To learn more about AMRAP Workouts, check out the section below.