If you've ever tried to reduce fat and increase muscle, you've probably heard of the high-intensity interval training (HIIT) workout. Without a doubt, a HIIT workout is one of the best ways to double the calorie burn and achieve the desired results. But if you have been scrolling through your social media, you may have encountered posts, promoting the benefits of AMRAP (As Many Rounds As Possible) training. This high-intensity workout style challenges you to complete as many reps of a specific set of exercises within a designated time frame. It's a time-efficient and intense method that can deliver significant results when it comes to weight loss and muscle gain.
In this article, we will explore the benefits of AMRAP workouts and guide how to incorporate them into your fitness routine.
What Are AMRAP Workouts?
According to Karnal-based K11 certified fitness trainer Jayant Jawa, "AMRAP workouts are typically intense and require maximum effort throughout the entire duration. " The exercises can vary, targeting different muscle groups and incorporating cardio and strength training elements. Jawa stated that the duration of an AMRAP workout can range from a few minutes to 20 minutes or more, depending on your fitness level and goals.
Shedding Fat With AMRAP Workouts
AMRAP workouts are highly effective for fat loss due to their combination of high-intensity exercises and calorie expenditure. Here's how you can use AMRAP workouts to shed fat:
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High Intensity
AMRAP workouts are designed to push your limits and elevate your heart rate. "By engaging in intense exercises such as burpees, jump squats, or mountain climbers, you activate multiple muscle groups and increase your cardiovascular endurance," said Jawa. This not only burns calories during the workout but also boosts your metabolism, leading to continued fat-burning even after you've finished exercising.
Caloric Expenditure
The fast-paced nature of AMRAP workouts results in a significant calorie burn. Jawa said that by performing exercises continuously with short rest periods, you create a higher energy demand on your body. This increased calorie expenditure contributes to fat loss and overall weight reduction.
Full-Body Workout
AMRAP workouts typically incorporate a variety of exercises that target different muscle groups. This full-body engagement leads to greater overall muscle activation and energy expenditure. "Building lean muscle mass through AMRAP workouts gets easy and also helps to increase your basal metabolic rate (BMR), meaning your body burns more calories at rest," Jawa added.
Gaining Muscle With AMRAP Workouts
Progressive Overload
"AMRAP workouts can be adapted to incorporate challenging exercises and gradually increase resistance or intensity," said Jawa. For example, you can use heavier weights, incorporate advanced bodyweight movements, or reduce rest periods between exercises to create more muscle tension and promote muscle growth.
Compound Movements
Jawa emphasised that compound exercises engage multiple muscle groups simultaneously, allowing you to work more muscles in less time. Examples of compound exercises include squats, deadlifts, lunges, push-ups, and pull-ups.
Time Under Tension
Pay attention to the tempo and execution of your exercises during AMRAP workouts. "Slowing down the movement and emphasising the eccentric (lowering) phase can increase time under tension, which is crucial for muscle growth," said Jawa. For instance, while performing a squat, lower yourself slowly and explosively push back up. This controlled movement challenges your muscles and promotes muscle fibre recruitment.
How to Incorporate AMRAP Workouts?
To incorporate AMRAP workouts into your routine effectively, follow these guidelines:
Exercise Selection
Choose a set of exercises that target different muscle groups and provide a good balance between cardiovascular and strength training movements. Jawa recommended performing exercises such as squats, lunges, push-ups, and rows, along with cardio-based movements like burpees, jumping jacks, or high knees.
Set A Time Limit
Determine the duration of your AMRAP workout based on your fitness level and available time. Start with a shorter duration, such as 10 minutes, and gradually increase it as you become more comfortable and fitter.
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Warm-up And Cool-down
Before starting your AMRAP workout, warm up your muscles with dynamic stretches or light cardio exercises. This prepares your body for the intense workout ahead. After the workout, cool down by stretching and performing static stretches to aid in muscle recovery and flexibility, Jawa concluded.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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