Welcome to isolation day 217 (or like, 14, I don’t know anymore). I hope you are all keeping well being stuck in the great indoors, and you are making this new way of living work for you!

The most common thing that is likely to drop off being in isolation is working out and fitness. You can’t get outside, you don’t have your workout buddies to motivate and push you, and for those of us used to hitting the gym – well that is off the cards also, along with all the equipment and luxuries that the gym comes with. But it doesn’t have to be that way! And this is why AMRAP workouts are my favorite, especially for home workouts and working out with no equipment! Here’s why you need to use them, love them and live by them.

Okay, that sounded very extra. Its not that dramatic, although I can not say enough how much I love this style of training. The acronym AMRAP stands for ‘as many reps (or rounds) as possible’. The style of training focuses on pushing yourself as much as possible during a set time frame, whether that be 40 seconds on 20 seconds off, or 5 minutes on 1 minute off.

The goal of doing an AMRAP workout is to focus on intensity, working as hard as you can in the timeframe you have set yourself. Trust me when I say this will test your mental toughness as well – AMRAP workouts are HARD! And you need to find the mindset to keep pushing!

Why I love it so much?

  • Maximum results in shorter time frames.

As long as you push yourself, AMRAP can help you to build muscle and improve your muscular and cardiovascular endurance. Plus, being high intensity it’s a fat burning sweat sesh for sure.  

  • Suitable for all fitness (and let’s face it, motivation) levels

AMRAP workouts are time-based, meaning you can work at your own pace! You are only competing against yourself so you can smash out a killer set or take it a little easier and slow down a bit.  

  • Modify workouts with no hassles

By adding more exercises and less rest into the timed period, you can make the workout harder as your fitness improves. This also makes tracking progress a dream as you can easily refer to rep or round increases over time.

  • Workout in no time

Because its time based, you can plan a session and know exactly how long you will be working for making it far easier to schedule into your busy life. You can also push yourself to the limit and get a sweat sesh in less than 20 minutes.

How to use it?

REPS: Set out a time period of at least 3 minutes and complete as many reps of a body weight exercise as possible.  

ROUNDS: Choose 2-5 body weight exercises and set an amount of reps for each (generally around 8-12) then work your way through each exercise (forming 1 round) and complete the round as many times as possible in the set time.

Why body weight? It all comes down to safety, hurling around weights is never recommended, especially when speed is the objective, that’s where form gets lost and injury happens. Choose an exercise that you can complete repetitively without breaking form, such as squats, pushups or burpees. This also adds to the benefit of adaptability, allowing you to workout anywhere, with no equipment.

Don’t know where to start or think you wont smash out exercises for the full time? Keep your eyeballs on our insta page!

Stay safe, tribe.