What is an AMRAP?
AMRAP means as many rounds (or reps) as possible. You set a fixed time, then work through a list of exercises again and again until the time runs out, and count how many rounds you finished. That number is your score. Next time you try to beat it.
Because you choose when to rest, AMRAPs teach pacing. Start too fast and the last minutes hurt; start steady and you can push at the end.
How to do an AMRAP
- Pick two to four exercises with a set number of reps each.
- Set the time cap. 8–12 minutes is short and intense; 20 minutes is the classic length.
- Pace yourself. The first rounds should feel almost easy.
- Count rounds with tally marks on a whiteboard, or by moving a coin from one pile to another.
- Write down your score, as full rounds plus extra reps (for example 14 + 7).
Classic AMRAP workouts
| Workout | Time | Each round |
|---|---|---|
| Cindy | 20 min | 5 pull-ups, 10 push-ups, 15 air squats |
| Mary | 20 min | 5 handstand push-ups, 10 pistol squats, 15 pull-ups |
| Beginner | 12 min | 10 air squats, 8 push-ups (knees are fine), 6 lunges per leg |
| Bodyweight burner | 10 min | 5 burpees, 10 sit-ups, 15 jumping jacks |
Cindy and Mary are widely used community benchmark workouts. Scale any movement you can’t do yet, for example ring rows instead of pull-ups.
Frequently asked questions
How long should an AMRAP be?
Anything from 5 to 30 minutes works. 8–12 minutes suits short, intense sessions; 20 minutes is the most common length for benchmark workouts like Cindy.
How do I keep count of my rounds?
Make a tally mark after each round, move a coin or chip from one pile to another, or say the round number out loud as you finish it. Write the score down straight after.
What is the difference between AMRAP and EMOM?
An AMRAP fixes the time and you do as much work as you can, resting when you choose. An EMOM fixes the work each minute and the clock decides how much you rest.
Are AMRAPs good for beginners?
Yes, as long as you choose movements you can do safely and pace yourself. Scaling, such as push-ups on the knees, keeps the workout the same while making it easier.
Your AMRAP, called out loud
In the TruTimer app, the Cindy and Mary templates (Pro) run a 20-minute AMRAP with time-left calls at 15, 10, 5 and 1 minute and a final 10-second warning. For your own AMRAP, set one long work interval in Quick Timer for free.
