AMRAP & EMOM Workouts: Dive into High-Intensity Training

If you’re looking to amp up your fitness routine, AMRAP and EMOM workouts are two effective options to consider. Whether it is through maximizing repetitions (reps) in a set time or completing exercises within each minute, both exercise methods push you to challenge your limits and progress in your fitness goals. These high-intensity workouts are not only great for building strength and endurance but are also super adaptable to any fitness level. Let's dive into what each workout involves and how they can boost your fitness journey.

What Does AMRAP Mean?  

AMRAP stands for “As Many Rounds As Possible” or “As Many Reps As Possible.” It involves completing multiple rounds or reps of specific exercises in a fixed timeframe. When the timer runs out, you record how many rounds or reps you completed and set a higher goal for next time. The goal of AMRAP workouts is to maximize the intensity and efficiency of your workout routine.

Examples of AMRAP Exercises  

As mentioned, AMRAP means as many reps (or rounds) as possible of a particular exercise. This means you set a timer for 60 seconds and see how many reps of a particular exercise you can do in this time. 

For example, bodyweight movements like:

• Push-ups 

• Pull-ups 

• Squats, and

• Lunges 

Cardiovascular exercises like:

• High-knees 

• Burpees 

• Jumping jacks 

Resistance exercises like: 

• Kettlebell 

• Dumbbell lifts

As mentioned above, AMRAP also means as many rounds as possible of a series of exercises in a fixed timeframe. For example, doing 15 push ups, 10 squats, 5 burpees, and 5 high-knees in 15 minutes. 

What is an EMOM Workout?

EMOM stands for “Every Minute On the Minute.” It is a type of high-intensity interval training (HIIT) that requires you to complete a specific set of exercises at the start of each minute and rest for the remaining time.

How EMOM Works  

An example of an EMOM workout is performing 20 mountain climbers at the start of each minute. After completing 20 mountain climbers, you take the rest of the time left over to rest, then start again at the top of a new minute, continuing this routine for a fixed time interval, such as 5 or 10 minutes.

AMRAP vs EMOM: Key Differences

Benefits of AMRAP and EMOM Workouts  

Overall Fitness

AMRAP and EMOM are designed to work out the entire body, improving your overall fitness levels, strength, endurance, and flexibility.

Cardiovascular Endurance 

AMRAP and EMOM workouts both include high-intensity cardio exercises that help in burning calories, fat loss, and weight loss. The intense nature of these exercises also helps to improve endurance, moving you towards your fitness goals.

Build Muscle and Improve Strength

Many AMRAP and EMOM workouts include strength training exercises that target various muscle groups in the upper and lower body. A well-designed AMRAP or EMOM workout can lead to muscle growth and improved muscle strength, depending on the number of repetitions or weights you lift. 

Mental Health Benefits

Both AMRAP and EMOM workouts require mental focus in an intense setting, which can improve concentration, reduce stress, and boost mood. Plus, because your performance is easily measurable with these workouts, they can be a great way to stay motivated and progress in your fitness journey. 

The challenge of completing an AMRAP workout makes you push yourself harder. Completing an AMRAP successfully or surpassing your previous record gives you a high from the sense of accomplishment.

Adaptability

EMOM and AMRAP workouts are versatile and can be cardio- or strength-focused, depending on your goals. They can also be adapted for different fitness levels, exercise space, equipment available, and personal preferences. 

Efficiency

AMRAP and EMOM workouts are time efficient and typically last between 10 and 30 minutes, making them perfect for busy individuals looking for a quick, intense workout. 

Getting Started With AMRAP and EMOM

If you're new to AMRAP and EMOM workouts, it's important to start slow and focus on building a solid foundation. Here are some helpful tips to get you started safely and effectively.

Start Slow

If you are a beginner or haven’t exercised in a long time, it’s important to go slow at first. This will give your body a chance to adapt without resulting in injuries. Start by scheduling one AMRAP full-body workout a week. Include a mix of high- and moderate-intensity exercises. Start with a smaller number of rounds and a shorter timeframe, and gradually work your way up to a more challenging AMRAP or EMOM workout. For instance, beginners can start with a 10-minute AMRAP workout or a 5-minute EMOM session before moving up to longer durations. 

Pay Attention to Your Form

Poor form can lead to injuries. In the rush to complete as many push-ups as possible, don’t forget to maintain proper form. In the beginning, focus less on the number of reps or rounds you complete and more on your form. Learn the starting position for each exercise. Pay attention to where each body part should be before, during, and after the exercise. 

For example, when performing workouts like squats, lunges, or deadlifts, set your feet shoulder-width or hip-width apart and keep your feet flat on the ground at all times. Keep your knees bent slightly and your core tight. This will help you avoid common mistakes like forgetting to keep the core engaged, unevenly distributing weight, or locking the legs. 

Consider working out with a NASM (National Academy of Sports Medicine)-certified personal trainer to learn the correct body forms. 

Track Your Progress

To get the maximum benefit in terms of cardiovascular and muscular endurance, set goals and keep track of how you’re doing. Note the number of reps or rounds you complete every time and try to beat your own record. This will keep you focused. If you workout with a friend, a little healthy competition can keep you motivated. 

Mix Up the Workout Duration

Common AMRAP time intervals are 10, 15, or 20 minutes. But you can experiment with different time frames to see what works best for you. Try to mix up shorter intervals and more intense exercises with longer intervals and moderate-intensity exercises. Don’t overdo it - if your personal trainer sets a goal too high, pick a lower rep count and try to hit it. Take a rest day for active recovery after an intense workout. But don’t forget to keep the workouts challenging, or you could settle into complacency. 

Programming Your AMRAP and EMOM Routines  

• Don’t forget to warm up before and cool down after your AMRAP workouts.

• Maintain proper form to avoid injury. Learn to do one exercise and one rep properly before moving on to other exercises, more reps, and max effort.

• Choose a time interval according to your fitness level. Work with your trainer to design a program of the best exercises for your fitness goals.

• Pick exercises that target your entire body, including the upper body and lower body muscle groups. 

• Create a varied AMRAP workout routine to prevent boredom and ensure all-round fitness. Change the exercises in your EMOM and AMRAP workouts from time to time. Balance high- and moderate-intensity exercises. 

• Push yourself hard to complete as many rounds as possible in the allotted time, but don’t forget to include adequate rest periods. This will prevent burnout.

• Be mindful of your capabilities and listen to your body. Overtraining or pushing through when you’re in pain the entire time can result in serious injuries. 

Example AMRAP and EMOM Workout Programs  

10-Minute AMRAP Session

• 25 high knees or jumping jacks

• 15 goblet squats 

• 10 crunches

• Plank position final minute

15-Minute EMOM Workout  

• Minutes 1-5: 8 to 10 push-ups

• Minutes 6-10: 8 to 10 reverse lunges

• Minutes 11-15: 8 to 10 abdominal rows

FAQs on AMRAP and EMOM

Is AMRAP The Same As HIIT Workouts?  

HIIT stands for high intensity interval training. HIIT workouts are also called circuit training. A HIIT session consists of several rounds of high-intensity cardiovascular exercises done for a short period of about 20 seconds with brief intervals of rest in between. HIIT workouts can be done with little to no equipment and you can choose your preferred type of cardio. 

AMRAP workouts are also timed, high-intensity workouts but the key difference is that there aren't any breaks in AMRAP, unlike HIIT. During AMRAP, you keep going and only rest if you get too winded or your personal trainer wants to reset your form. 

What Is The Difference Between EMOM and HIIT?

EMOM (every minute on the minute) is a specific type of high-intensity interval training (HIIT) in which you perform a set number of reps of an exercise within each minute, resting for the remaining time. HIIT is a broader term that includes any workout with alternating periods of intense exercise and rest.

Is AMRAP Good For Beginners?

Yes, AMRAP is good for beginners. It is a versatile workout technique that is highly adaptable. Beginners can design an AMRAP workout based on their fitness level and goals. Experts say bodyweight exercises are a good way to help your body adapt to AMRAP workouts.