If you're looking for a workout that will quickly improve your fitness, then this fitness trend is definitely worth a try. AMRAP training is an exercise technique that has been around in fitness circles for years, but has recently gained a lot of attention. These are exercises based on multiple repetitions.
AMRAP training is based on repetitions, it is necessary to perform as many different types of exercises as possible in a certain period of time - "Awith Many Rounds/Reps Awith Possible”. Whether it's squats, lunges, or push-ups, an AMRAP workout consists of exercises that require you to use bodyweight, at least initially, but you can gradually start using additional loads later.
It is important to note that AMRAP is not the same as HIIT. HIIT has very strict periods of exercise and rest. AMRAP exercises, on the other hand, create metabolic overload, pushing the body's limits and using up available energy.
What does AMRAP training look like?
The good thing about this workout is that you can choose the exercises you do based on what you like. You can also tailor your training to your weaknesses and injuries. A good example of an AMRAP workout is can be composed for example of 20 squats, 10 burpees, 10 push-ups, 10 lunges, 10 sit-ups and 10 jump squats in 12 minutes. The goal of training is to complete as many sets as possible at the scheduled time. It may sound short, but it's intense. Also, many experts create a longer workout by combining three different training sets, each lasting 12 minutes. This is a good option for those more advanced practitioners.
Photo: Antoni Shkraba/Pexels
However, if you decide to have one A 12-minute sequence, you have to do your best. It is for shorter and more effective training the goal of more intensive work, in the range of maximum heart rate, in order to develop fitness really quickly. In addition to shortening or increasing the duration of training, you can exercise adjust yourself by adding or removing additional loads. A lower number of complex movements is probably the best option, as simple exercises give you the best chance of getting more reps. Compound exercises that work multiple muscle groups at once but can be easily adjusted as your fitness improves are ideal.
Photo: Benjamin Klaver/Unsplash
Benefits of training
It never hurts to add a little challenge to your exercise routine. Whether you're a beginner or a seasoned pro, AMRAP training adjust to your abilities. The challenge is how many reps you can do, and to track your fitness progress, try to count how many rounds you can do in a certain period of time. AMRAP offers an immediate goal to achieve, and a sense of accomplishment, which can be very helpful in boosting self-esteem. This, in turn, improves further motivation. AMRAP is also a great tool, with which you prove to yourself, that you are stronger than you feel, because you will notice that you can always do more than you think. Additionally, AMRAP is suitable for beginners, although it requires a higher intensity than some other exercise methods.
