AMRAP is an acronym for As Many Rounds As Possible. It is high intensity, highly effective and a little bit crazy. But it’ll definitely help you get the most out of your training.

An AMRAP can often range anywhere from a few minutes up to 20 minutes, depending on the number of exercises used and how you want to use it as part of your training. What makes an AMRAP so intense is that you are supposed to keep going until the time runs out. This means minimal rest breaks ongoing work.

Why do an AMRAP? Because it’s a great way to test and compete against yourself. If you make a note of how many rounds you do in one session, you can continue to try and push for more rounds each week and beat your own personal best. Or workout with a friend and see who can make the most rounds in a certain time.

How to use an AMRAP in your training

One of the main advantages to an AMRAP is that it can be adapted to tailor your specific goals. Whether your goal is building strength, weight loss or improving cardiovascular health, an AMRAP can help improve all three. Use weights, cardiovascular machines or bodyweight exercises to complete an AMRAP workout.

Usually, you would either use an AMRAP as a quick way to get an intense workout into your schedule or include it as a finisher to end a session. This is because they are often intense and include reduced rest breaks so that you can use up the last of your energy before completing your training. You can choose how long you want to spend doing an AMRAP depending on the number of exercises you include and how intense you want the workout to be.

12 Minute AMRAP Dumbbell Workout

Ready to add an intense finisher to your workout? Try as many rounds as possible of the below exercises in 12 minutes.

15 Dumbbell Push Presses

Hold the dumbbells vertically above the shoulders in a standing position. Bend into a quarter squat and as you stand, push the dumbbells overhead, then return to the starting position.

12 Dumbbell Goblet Squats

Hold a dumbbell in-front of the body and begin in a standing position with the feet hips width apart, toes slightly pointing out. Squat down so that your thighs are parallel to the floor. Hold for a second and then rise back up to standing.

10 Push Ups

Start in a plank position with the wrists under the shoulders and feet together. Lower your body, keeping it in a straight line as close as you can to the floor. Then, push back up to the starting position and repeat.

8 Dumbbell Lunges (Each Side)

Hold a pair of Dumbbells by the side of the body. Step one foot forward and bend your front leg so that you’re in a lunge position. Keep the front knee on top of the ankle and stand tall. Return to the standing position and repeat on the other side.

Find a friend, get a timer ready and try out this dumbbell AMRAP for an intense end to your training session.

Written by guest author Eryn Barber.

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Tags: Equipment > Dumbbells ; Exercise Type > Cardio ; Misc > Workout