The aim of AMRAP (“as many rounds as possible”) is to beat the number of rounds you did in your last session.

Self-defined goals like this build confidence because you set your own pace, and see your numbers improve from one session to the next. “AMRAP is my favorite because it’s so challenging,” says trainer Selena Watkins. "You know exactly how many reps you have to do, so you don’t have to watch the clock.”

And even if you’re working at a slower pace, she adds, your body stays under constant stress while you switch between exercises.


Choose either Workout 1 or Workout 2 for a single day, and incorporate both into your regular fitness routine. Rest as minimally as possible.