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Workout Wednesday: The 7-Minute AMRAP Workout


While fitness trends will come and go on a regular basis, one that has remained a constant over the last few years is the AMRAP workout. AMRAP stands for “As Many Reps As Possible,” and the general ideal is to go all-out and do as many rounds (or reps) as you can.

Because being able to burn calories during your workout is important, and because we’re big fans of the AMRAP method, we’ve got a great workout for you this week.

How is AMRAP Beneficial?

As stated above, AMRAP means that you’ll do as many reps as possible. It sounds a little scarier than it actually is, and once you start to realize all of the benefits, you might even learn to love it.

AMRAP is clearly a high-intensity workout, but is it really that great? Let’s take a look at some of the benefits:

  • Your fitness level doesn’t matter. Whether you’ve been workout out for quite a while, or are just starting out, AMRAP can be beneficial. With a set time limit, you’ll work fast to the best of your ability. An experienced fitness fan may work faster than a new one, but in both cases, hard work is being done.
  • You’ll stay motivated and confident. Whether your goals are big or small, be sure to celebrate them. Doing so helps keep you motivated to reach your next goal and also keeps your confidence level up.
  • You’ll learn proper form to get the most from your exercise. Because improper form can lead to low confidence, low results, and even injury, repeating an exercise puts your focus on maintaining proper form. Doing so boosts confidence because you know you’re doing it right, but it also paves the way for better overall exercise results.

This Week’s Workout

Our workout comes from Peanut Butter Runner, and is a fun and exciting 7-minute AMRAP that consists of three rounds with three different exercises in each.

The idea here is to tackle each round for seven minutes, completing as many reps as you can within that time limit. Be sure to rest for two minutes between rounds.




According to Jen at Peanut Butter Runner, “You can score your workout by counting rounds and reps completed. Take the first AMRAP for example, if you complete three complete rounds of work, 10 push-ups and five walking lunges, your score is 3 + 15” (Source).

Cool-Down & Recovery

For this week’s cool down, take a five-minute walk. Try control your breathing and help you heart rate return to normal. While you’re walking, have some water. Healthy hydration levels are so important, especially post-exercise.

Post-workout protein is also a must-have. If you’re looking for some new options to try, take a look below for some of our favorites!

Have you used AMRAP routines before? How are they benefiting you? Leave us a comment below and let us know your story. We’d love to hear from you!