AMRAP Pool Challenge

Sunday, April 10 2022

Performing “as many reps as possible” (AMRAP) is a popular form of high intensity interval training (HIIT) in both the pool and the fitness studio.  Join Sharlie Peterson, Poolfit’s newest instructor for a high-energy water workout that will challenge you to do one more rep in each round.  Even better, consider some friendly exercise competition with a workout buddy.

Tabata Inspired
AMRAP HIIT is a 45-minute pool workout that follows along with a pre-formatted Tabata music playlist that verbally cues the exercises and rest in each timed round.  Tabata workouts feature 8 rounds of exercises and each round includes 8 exercises timed at 00:20 of work and 00:10 of rest.  Tabata workouts are typically more advanced because the goal is to exercise with all-out effort in the 20-second work sets.  Some of the rounds in this workout utilize noodles and foam dumbbells

Self-Paced Effort
However, the unique twist in AMRAP HIIT is that you are assigned an exercise for each work set and told to count how many repetitions you do in 20 seconds.  Each exercise is performed twice.  Therefore, there are four exercises in each of the eight rounds.  The goal is to get one or two more reps the second time you perform the exercise.  Counting reps ensures that the onus of the pace and the difficulty is controlled by the participant.  They can go as slow or as fast as they want, or as easy or intense as they are comfortable with.  Participants are simply encouraged to do one rep better in the second set if they can.

Friendly Competition
According to the 2021 Poolfit Summer Survey, HIIT workouts are the most popular videos on the site.   AMRAP HIIT is sure to be a subscriber favorite.  Not only can you challenge yourself in this workout, but you can also invite a workout buddy to join you in the pool for some friendly exercise competition.  Sharlie brought her mom with her to Florida to join in her in the pool and it is loads of fun watching the two try to outdo each other in reps. 

The founder of Shockwave Aqua Fitness, Sharlie is a popular aquatic fitness instructor in Topeka, Kansas.  AMRAP HIIT was one of four water exercise videos that Sharlie filmed during her time here in Sarasota, Florida.  Stay tuned, in May 2022, her second video, Aqua Turbo Kickboxing will post.  In that video blog, Sharlie shares more about herself, her fitness journey and her struggles with a stomach disease that has caused her health issues and weight struggles.  In the meantime, Sharlie made a fun and creative video about her experience filming for Poolfit and Fitmotivation for the first time.   Watch below and enjoy. 
Sharlie's Florida Trip



Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.