AMRAP, the high-level training that accelerates metabolism while toning muscles


Tamara Villa

AMRAP stands for “as many repetitions as possible” and can be a great option if you’re looking to try something new. It is a high-level exercise with which you will speed up your metabolism, burn fat and lose weight while toning all the muscles of the body.

Most workouts tend to be pretty methodical: You pick a few exercises, like squats, push-ups, and lunges, for a specific number of reps and sets. Typically, those reps and sets are directly related to your fitness goals (more reps with lighter weights can help improve endurance; fewer reps with heavier weights can increase strength). But some workouts, like AMRAP workouts, aren’t as meticulously planned, making them
very versatile and accessible for both fitness professionals and those who exercise every day.

What is an AMRAP training

AMRAP is a training style often associated with CrossFit, the
high intensity exercises. In the most basic terms, AMRAP workouts involve choosing an exercise (or series of exercises) and then completing as many repetitions, or rounds, of that pattern as possible in a set amount of time. Usually, that means you rest as little as possible.

You can focus on cardio, strength training, mobility, or a combination of the above. You can too
increase or decrease the difficulty depending on the exercises you select and the amount of time you perform them. For example, a 20 minute AMRAP of burpees will be much more challenging than a 10 minute AMRAP of bodyweight squats.

Woman training/PEXELS

Remember: AMRAP does not necessarily have to be high intensity. You can make an AMRAP of
gentle stretches as a warm up or cool down for your main session. The look and feel of your AMRAP workout will depend on your fitness level and your goals.

What are the benefits of an AMRAP training

AMRAP workouts vary widely in intensity and duration. This means that your benefits also vary. High-intensity AMRAPs, where you raise your heart rate and work at max or near max effort with minimal rest, are actually
interval training, which can provide several important health benefits. Starting with the metabolism and continuing with the toning of your entire body.

Thus, these benefits include increased muscle mass and
improvement of aerobic and neuromuscular capacity. These high intensity AMRAPs are also really efficient. They allow you to really get the most out of your workout in the shortest amount of time possible.

On the other hand, another benefit of AMRAPs is that the structure allows you to
work at your own pace and intensity. This can provide a sense of autonomy and independence that can keep you sticking with your exercise routine in the short and long term. Very interesting.

AMRAP and metabolism

AMRAPs can be a solid option for almost all types of athletes, as long as they
have no injuries or health problems that affect your ability to exercise. High-intensity AMRAPs can be an especially good option for busy athletes who are short on time and therefore want a large amount of effort in as little as 20 minutes.

Because AMRAP is customized to work towards any fitness goal, at your own pace and using only your body weight or any available equipment. Anyone can
modify it according to your needs. You can incorporate weights into your strength training or include more cardio for endurance.

Woman training/PEXELS

However, if you’re just starting out, you can (and should) start with
basic movements until you have progressed enough. Any exercise can be selected based on your skill level, and you have full control over the pace of the workout. It is maximum customization.

Metabolic workouts use
compound exercises (movements that simultaneously involve more than one muscle group) that raise your metabolic rate. The higher your metabolic rate, the more calories you’ll burn, making AMRAP a perfect exercise for building muscle and losing body fat.

you can build a
metabolic strength training thanks to this type of training. You can do a work session with 6 exercises, each with 10 repetitions. The goal is to do as many rounds as you can in 15-20 minutes. Recommended exercises are: shoulder press curls, mat burpees, bent leg raises, deadlifts, dumbbell swings, and Russian crunches.