AMRAP: Definition, Benefits And Why It's Part Of FIERCE

AMRAP: Definition, Benefits And Why It's Part Of FIERCE

AMRAP: Definition, Benefits And Why It's Part Of FIERCE

If you’ve ever asked yourself, ‘What is AMRAP?’, then this is the blog you NEED to read! The term AMRAP has been used a lot in the fitness world in recent years.

In fact, this acronym seems to be popping up in so many styles of training that it’s understandable if you’re unsure exactly what it’s all about!

Seeing as AMRAP is used in parts of my FIERCE program (available exclusively in the Sweat app), I thought I’d give you the lowdown on this type of training. 

What is AMRAP?


The acronym AMRAP stands for ‘as many reps as possible’. It’s often used as a form of high-intensity interval training (HIIT) and focuses on pushing yourself as much as possible during a set time frame. 

The goal of doing an effective AMRAP workout is to focus on intensity, working as hard as you can in short bursts, with only a small break in between each exercise. An example of this style would be completing as many burpees as you can in a space of 40 seconds and then resting for 20 seconds.

AMRAP differs from other workouts, like those that are based on completing a set number of repetitions, because the focus is on doing as many reps as you can. An AMRAP workout can vary in length, from as little as a few minutes up to 45-minute sessions. 

One of the most appealing things from a workout perspective is that AMRAP workouts can help to maximise your efficiency — you push yourself really hard in a short space of time, while still feeling the results you want. 

Benefits of an AMRAP workout 

AMRAP Workout

There are SO many benefits of AMRAP-style training, for both your body and mindset. Some of these include:

  • It can help you to maximise your workout efficiency, burning a lot of energy in a short time period
    One of the greatest benefits of an AMRAP workout is that you can get a really intense workout done in a short amount of time. As long as you push yourself during the workout period, AMRAP can help you to build muscle and improve your muscular endurance, cardiovascular health and conditioning. 
  • It can help with stripping fat
    High-intensity training has proven to be one of the most effective ways to burn fat. When you workout at a high intensity, even for a short period of time, your body works harder to repair itself from the workout when you’re recovering.
  • It’s suitable for all fitness levels
    As AMRAP workouts are time-based, it means you can work at your own pace — you are only competing against yourself within that time frame. 
  • You can modify the workout easily
    By adding more exercises and less rest into the timed period, you can make the workout harder as your fitness improves.
Chontel DuncanChontel DuncanChontel Duncan
  • You can track your progress easily
    The set time frame also makes it easier to track your improvements.  If you’re consistent with your workouts and are performing them with the correct form, over time you should be able to clearly notice improvements in the number of reps that you can complete during the set period of time. Another way to monitor progress is to see if you are less fatigued after the same amount of time.
  • It takes the hassle out of workouts
    By knowing exactly how long you’ll be working out for, it can be easier to schedule into your day and slot in ‘ME’ time to train. This will help you stick to it to the best of your ability. It also makes it a lot easier mentally to get yourself to workout — knowing it doesn’t have to be a long workout, but will still create results, will make it feel more appealing!
  • It allows you to test your mental fitness
    Trust me when I say AMRAP workouts can be HARD. That’s what they’re designed for, though! Testing your physical limits within a set time frame can help you gain the confidence to take on new challenges and keep pushing yourself.
  • It can be done anywhere
    I know how hard it can be to get a workout in when you’re a busy mum or travelling. Even if I have 20 minutes I’ll always squeeze in a quick workout to boost my metabolism and pump the blood through my body. The beauty of AMRAP? It’s a quick and easy structure to follow and can be an equipment-free workout session that you can do for the whole body.

Why is AMRAP part of the FIERCE program?


My FIERCE program is a reflection of the fitness training that I have undertaken over the years. It’s important for me to keep my body guessing and to keep my training interesting so I am constantly engaged and motivated. The bonus in doing so are the results I achieve. 

That’s why my FIERCE program is influenced by a number of training styles, including AMRAP, that I believe can help to maximise your results, while also keeping things fun and varied. Training AMRAP-style allows you to incorporate a wide variety of exercises into a relatively short workout and changes up the style of high-intensity training that I have created for you. 

Keep your body guessing with AMRAP 

Remember, the goal of an AMRAP workout is a high work-to-rest ratio, making it high intensity. There are plenty of ways to program the same group of exercises to keep the body guessing and, in return, maximise results. That’s what AMRAP-style workouts aim to do! 

Just keep in mind that there’s a difference between pushing yourself … and pushing yourself until you pass out! Pay attention to your body and your limits. Each day, this can change — there will be days where your sessions feel EPIC but also days where you have no gas in the tank. 

Cranking an upbeat playlist (like my FIERCE playlist) can be a great way to help motivate you on these lower-energy days and to keep you going at a high-intensity!

If you’re ready to try out an AMRAP style workout, download the Sweat app to access my FIERCE program — and get your first 7 days free! 

For more health and fitness tips, be sure to follow me on Instagram at @chontelduncan.

* Results from FIERCE may vary. Strict adherence to the program is required for best results.

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