Build core strength with this 30-minute AMRAP dumbbell workout

30 minutes, 18 moves, and a set of dumbbells are all you need for this fat-burning routine

Man doing dumbbell curls outside
(Image credit: Getty Images)

It's not always easy to find time for a long workout session, especially when you're trying to juggle work, family, and social commitments. Fortunately, you can burn fat and build muscle without leaving the house using this 30-minute AMRAP workout.

All you need to get started is a set of the best adjustable dumbbells. These customizable weights combine several dumbbells into one, making them an ideal option for space-saving at-home exercise.

There are 18 exercises split into six three-move circuits, which last three or four minutes. For each activity, aim to complete eight reps, and the goal is to do As Many Rounds As Possible (AMRAP) in the time.

This routine comes from Sydney Cummings, a personal trainer with over 1.31 million YouTube subscribers. It is part of an AMRAP workout series on her YouTube channel if you find yourself enjoying this exercise style and want a few more routines.

Although it'll work your whole body, with moves like squats, push-ups, burpees, and mountain climbers, it's a great way to build core strength while improving your cardio fitness and building upper and lower body muscle.

Watch Sydney Cummings' full-body AMRAP workout

What is AMRAP?

AMRAP workouts are very similar to High Intensity Interval Training (HIIT) routines, but with one key difference; rests. During a HIIT workout, you'll do each exercise for around 40 seconds, take a short 20-second break, and then progress to the next move.

There's no rest period built into an AMRAP routine, so you maintain the intensity high throughout to keep your heart rate up, burn more calories, and improve your fat-burning results.

And because the focus is on time rather than the number of rounds you complete, you can take things at your own pace, making AMRAP workouts ideal for beginners and fitness enthusiasts.

As you get fitter and stronger, you'll be able to do more over time, allowing you to see the results quickly and track your progress. If you're after some variety, you can even add this 20-minute AMRAP routine into your schedule to build lower body strength.

It's worth keeping one of the best water bottles for the gym nearby to stay hydrated throughout these time-efficient sessions. These lightweight plastic bottles are refillable and portable so that you can take them with you throughout the day too.

Sydney Cumming's session gives your whole body a blast, but there are several other ways to build core strength. Consider adding the best workouts for abs into your exercise routine or invest in one of the best ab rollers for intense core-building training.

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.