It’s good to have a routine. It means you can never skip the gym just because you don’t have time to decide on or find an appropriate workout. Something like this straightforward, but progressive gym routine for beginners will suffice for months, but after a while you may feel things getting a bit stale. Maybe you stop working out as much because the thrill is gone.
Well, if it’s a muscle-shaking, heart-pounding, sweat-pouring thrill you want, then you want an AMRAP session. The “as many rounds as possible” format scores high on the rate of perceived exertion scale because the whole idea is to you push yourself until the timer goes. This makes these workouts great for burning calories and improving muscular endurance.
Not only that, they’re quick by necessity – as a non-stop workout it wouldn’t safe to sustain it for too long – so if you’re after a “get in and get out” session, AMRAPs should be your go-to. Make sure you give yourself time to properly warm-up though, going from zero to 100mph is a surefire way to do yourself a mischief.
Finally, AMRAPs are a great way to put a marker down. Try the same session again in a month or two and see if you can beat your score from last time.
How To Warm Up For These Workouts
AMRAP sessions are great for those short on time, but even if you’re looking to get in and out of the gym quickly it’s worth taking a few minutes to warm up before starting your workout. That’s especially true if you’re aiming to max out your reps or rounds, and since you’ll be doing exercises at speed, a proper warm-up is also needed to reduce any risk of injury.
Start with dynamic stretching – this gym warm-up routine covers all of your body’s main muscle groups – and then go into some workout-specific exercises. The easiest way to do this is to look at the exercises you’ll be doing in the AMRAP workout and then do a couple of sets of those at a lower intensity. That could mean you use light weights or no weight at all when doing the exercises, or just perform them more slowly and really concentrate on perfecting your form. Gradually increase the intensity of your warm-up sets until you feel primed and ready to go.
12 Challenging AMRAP Sessions
1 Barbell fives
Time 15min Equipment Barbell (we recommend loading it up with one third of your weight)
2 Catch your breath
Time 20min Equipment Treadmill (ideally a self-powered one if your gym has one) or 400m track
3 Up and down
Time 15min Equipment Pull-up bar, workout bench or raised platform
4 Bodyweight bomb
Time 15min Equipment None
5 Strong medicine
Time 15min Equipment Medicine ball
6 Life (AKA pulling your weight and cleaning)
Time 15min Equipment Two dumbbells
8 Jumping jackknifes
Time 10min Equipment Gym ball
- Work Your Whole Body With This AMRAP Workout
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9 Hop along
10 Bar to floor
Time 10min Equipment Pull-up bar
11 Chop chop
12 Kettlebell flow
Time 10min Equipment Kettlebell
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