AMRAP: The New Trend in High Intensity Workouts
English acronym for “As many reps as possible”, it is a very popular high intensity workout. The expert’s clarification
It is increasingly popular due to its effectiveness and flexibility, a variant of high intensity training. AMRAP focuses on performing as many rounds or repetitions as possible in a given amount of time. “This method makes it effective for those looking for quick and tangible results” explains Giampaolo Fusco, trainer and creator of the Fusco® Method.
“AMRAP fits into the category of High Intensity Interval Training (HIIT), a methodology supported by scientific studies that highlight how it can improve cardiovascular capacity, muscular resistance and metabolic efficiency. This type of training not only increases physical strength but also improves cardiovascular health, metabolism efficiency, and consumes a good number of calories,” further explained Fusco.
One essential element of AMRAP is its ability to stimulate both types of muscle fibers: the white fibers (fast-twitch) used in short, high-intensity activities, and the red ones (slow-twitch), fundamental for strength training exercises. By integrating techniques such as slow movement control and isometric holds, AMRAP can maximize the stress on these fibers, improving overall muscular performance.
During an AMRAP workout, the accumulation of lactic acid in the muscles becomes an indicator of how intensely one is working. This process not only demonstrates the muscular effort taking place but is essential for developing endurance and strength.
AMRAP stimulates an increase in basal metabolic rate and improves the body’s ability to utilize oxygen (VO2 max), key factors for physical fitness and cardiorespiratory health. These adaptations help to simplify the weight loss process and achieve a more toned and firmer shape thanks to intense physical activity.
Mental and physical challenge, this method helps develop willpower, determination, and mental resistance. AMRAP is suitable for those who have little time but don’t want to give up a quality workout. It allows for an effective workout in a short period by creating circuits that quickly activate different muscle areas.
“Incorporate AMRAP in a weightlifting context, combine high-intensity techniques for complete stimulation. This not only increases the basal metabolism but also helps to achieve a more toned and firmer physical shape, simplifying the weight loss process,” advised Fusco.
“AMRAP is not just a training method, but a revolutionary approach that combines science, physics, and psychology to get the most out of your workouts. Regardless of your fitness level or goals, AMRAP can be a powerful ally in your training routine,” Fusco concluded. However, Fusco also emphasized the importance of a medical examination with an electrocardiogram before starting any training as a principle to be followed before undertaking any sporting activity.
Here is an example of a beginner/intermediate workout created by Giampaolo Fusco:
Warm-up (2 minutes)
Jumping Jacks: This exercise helps increase your heart rate and warm up your entire body.
Rear lunges: strengthen glutes and legs. Keep your back straight and take a wide step backward, bending both knees to about 90 degrees.
Burpees: a full-body exercise. Combine squats, planks, and jumping.
Dumbbell deadlifts: Use moderate weight dumbbells. Keep your back straight and bend your knees slightly, leaning forward from the hips.
Kettlebell row: Keep your back straight, lean forward slightly, and pull the kettlebell toward your chest, keeping your elbow close to your body.
Sumo squat: Place your feet wider than your shoulders, pointing your toes slightly outward. Bend your knees and lower yourself, keeping your back straight.
Push-ups: You can modify these, doing them on your knees, to reduce the difficulty.
Plank: Keep your body straight and contract your abs.
Circuit Repetition: Complete two rounds of the circuit with no rest between exercises.
Cool down (2 minutes)
Jumping jacks: Perform at a slower pace to gradually lower your heart rate and begin the body’s cooling process.
AMRAP is quickly becoming the go-to workout for those looking for fast, tangible results. With its focus on high-intensity, time-efficient routines, it offers a comprehensive approach to physical fitness and strength training. Whether you’re a beginner or a fitness enthusiast, AMRAP can be a valuable addition to your training routine.
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