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As Many Rounds As Possible

Published on: 25/10/2018

'As Many Rounds As Possible' - The 20 Minute Workout You Can Fit Into Any Morning Routine

AMRAP (As Many Rounds As Possible or As Many Reps As Possible) is the latest fitness trend with a focus on those who are short on time but want to build (or retain) their fitness levels without dedicating hours to working out or playing sports.

The idea of AMRAP workouts are to perform as many sets of an exercise circuit as possible in a specific time frame (often 20 minutes, though this can be a shorter or longer amount of time).

It acts as a burst of focused energy where the goal is to improve on personal records and efficiency over time, while contributing to weight loss and improving muscle strength and posture.   


What Equipment Do I Need For AMRAP Workouts?

Many AMRAP workouts focus on bodyweight exercises and therefore need no equipment at all, but others may need equipment such as a pull-up bar, free weights, dumbbells, or an exercise ball.  

The most important piece of equipment you need is a stopwatch – available on most smart phones.

Choose a single exercise (for as many reps as possible) or a set of exercises (for as many rounds as possible) and set your first personal record by repeating the reps or rounds until your time ends. Rest when required.  

It is important to remember that it is not safe to go as fast as possible to hit an impressive personal record, but to take the exercises at your own pace (and keep form and movement in mind), and you will see your pace and strength build as you regularly perform AMRAP workouts.   


What are the Benefits of AMRAP Workouts?

The benefits to regular AMRAP routines are endless:

  • The time limit is good for your psychology – it isn’t a mountain to overcome. It is manageable and it allows you to work as hard as possible through that set amount of time – it allows focus and means you will work very hard in that space of time
  • They are flexible - If you use weights or resistance machines in your work out, you can build your strength and difficulty by building up the weight and resistance you are working with
  • With regular records of your personal record, the AMRAP method gives you an effective way to track your progress
  • There is no limit to the exercises you can include in your chosen circuit- bodyweight exercises such as squats, push-ups and pull-ups are commonly used in AMRAP workouts, but exercises using weights and other equipment can be used
  • AMRAP is for everyone who is short of time but want to keep their fitness up and see progression. It is a slow and careful approach to training
  • AMRAP allows you to work on form as you stick to repeating a series of exercises


Beginner AMRAP Workout - Try it Today!

Rest as needed – keep your rest breaks under 30 seconds. 

The key to AMRAP is keeping to simple exercises, meaning you can focus on form as you complete as many rounds as possible.

Complete as many rounds as possible in 20 minutes of:

  • 10 backward lunges
  • 10 push-ups
  • 15 air squats
  • 5 burpees


Want to fit in an AMRAP on your lunch hour? Oxfordshire’s largest and best equipped gym is located on Milton Park! Read more about Park Club here.

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