Starter AMRAP 10
- 0110 bodyweight squats
- 025 knee push-ups
- 0310 crunches
10 minutes. A steady pace you can keep is better than a fast start.
AMRAP timer
A free online AMRAP timer with a round counter. Set the time, press Start and do as many rounds as possible. Tap “+1 round” after each round, and the timer keeps your score.
FitHackAMRAP
0 rounds12:00Ready12 min AMRAP
Total time
12min
Get the full timer in FitHackTabata, EMOM, AMRAP, AFAP + guided workoutsGet the app →The format
What is AMRAP?
AMRAP stands for “as many rounds as possible” (sometimes “as many reps as possible”). You get a fixed time, for example 12 minutes, and a short circuit of exercises. You repeat the circuit as many times as you can before the time runs out.
Your score is the number of full rounds plus any extra reps. Because the workout and time stay the same, AMRAP is a simple way to track progress: do the same AMRAP again in a few weeks and try to beat your score.
Pacing matters. Going all out in the first minutes usually means slowing down a lot later. A steady pace you can hold for the whole time gives the best score.
Step by step
How to use this timer
- 1Warm up for 5 minutes and write down your circuit, for example 10 squats, 10 push-ups, 10 sit-ups.
- 2Pick a preset (10, 12 or 20 minutes) or set your own time.
- 3Press Start. After a 3-second countdown the clock starts running.
- 4Work through the circuit and tap “+1 round” each time you finish it. Tapped by mistake? Use “−1”.
- 5You get a double beep with 1 minute left and a triple beep at the end. Your rounds stay on screen: that is your score.
No equipment
AMRAP workouts to try
Three bodyweight AMRAPs you can do at home. Count full rounds with the +1 button and note your score.
Full body AMRAP 12
- 0110 alternating lunges
- 0210 push-ups
- 0315 sit-ups
- 0420 jumping jacks
12 minutes. Write down your rounds and repeat it in two weeks.
Burner AMRAP 20
- 015 burpees
- 0210 push-ups
- 0315 jump squats
- 0420 mountain climbers
20 minutes. Break sets early to avoid burning out.
New to high-intensity training? Start with a shorter AMRAP and talk to a doctor if you have any health concerns.
FAQ
AMRAP questions
All timers, plus video-guided workouts, are also in the free FitHack app.
What does AMRAP mean?
AMRAP means “as many rounds as possible” (or “as many reps as possible”). You repeat a set circuit of exercises as many times as you can within a fixed time.
How do I count my rounds?
Tap the big “+1 round” button every time you finish the circuit. If you tap by mistake, press “−1”. When the time is up, the number of rounds is your score; add any extra reps from the unfinished round.
How long should an AMRAP be?
Most AMRAPs last 5 to 20 minutes. Short ones (5–8 minutes) are very intense; longer ones (15–20 minutes) are more about steady pacing.
What is the difference between AMRAP and EMOM?
In an AMRAP you keep moving for the whole time and rest only when you choose. In an EMOM you do a set number of reps at the start of every minute and rest until the next minute begins.
How should I pace an AMRAP?
Start at a pace you could hold for the whole time, about 70–80% effort. Break sets early before you hit failure, and speed up only in the last few minutes.
Does the timer have sound, and does it work on my phone?
Yes. It beeps before the start, gives a double beep with 1 minute left and a triple beep at the end. On phones it also vibrates where supported and keeps the screen on while running. No sign-up needed.
More free timers
Tabata timerFree online Tabata timer: 20 seconds work, 10 seconds rest, 8 rounds.Interval timerFree online interval timer: set your own work, rest and rounds.EMOM timerFree online EMOM timer with sound: a new round every minute, 3-2-1 beeps, round counter.AFAP timerFree online AFAP (for time) timer: stopwatch with optional time cap, lap button for round splits, 1-minute cap warning and sound.
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