Build muscle all over and burn fat fast with this 30-minute AMRAP workout

This style of workout is an efficient way to get results fast and it requires minimal equipment

Man performs a dumbbell workout routine
(Image credit: Getty)

AMRAP is an abbreviation for as many rounds (or sometimes repetitions) as possible and is designed to help you workout multiple muscle groups at a high intensity in a shorter timeframe. This 30-minute AMRAP circuit is a great way to build muscle all over and burn fat when you're short on time and all you need is a pair of weights.

Sometimes the smallest pieces of workout equipment can end up being the most effective and why it's worthwhile adding some of the best adjustable dumbbells to your home workout space. They will include multiple weight sizes in one and can be modified on the go while being space-efficient when not in use.

With a pair of weights, you're ready to take on Bradley Simmonds' (opens in new tab) 30-minute AMRAP circuit. Simmonds, who is a qualified personal trainer and founder of his own workout app Get It Done (opens in new tab), demonstrates five dumbbell-based exercises for building strength and muscle mass without going to the gym.

Half an hour might sound pretty short for getting the results you want to see, but you will be performing the five exercises back-to-back at a higher intensity than usual. So essentially you are pushing yourself really hard but it's only for a temporary and shorter period of time. This is good for burning fat quickly and building muscle strength and endurance.

Simmonds recommends in order to get a good pump and burn you should, "Rest as much as you need ensuring your form is good throughout. Pick your weights wisely but make sure you push yourself." Have a watch of his demonstrations below and ensure you can master good form before jumping into the circuit yourself. 

Watch Bradley Simmond's 30-minute Dumbbell AMRAP workout

You might want to practice the routine a few times before with just your bodyweight to gauge your level of strength first. Then you can either add in the dumbbells to a few more rounds or just continue practicing with your bodyweight until you start to feel your muscles growing in strength and stamina.

The workout includes different exercises to train different muscles across your body. Some will feel more demanding than others on your muscles and is why the exercises that are listed below have varying reps attached to each.

  • Reverse lunge shoulder press - 5 reps each side
  • Dumbbell swing followed by raise - 10 reps
  • Woodchops - 10 reps each side
  • Renegade rows - 10 reps
  • Sit up and press - 10 reps

There really are plenty of benefits to completing AMRAP-style workouts. As well as a speedy way to promote muscle growth, high-intensity workouts like the one above are also one of the most effective ways to lose weight. You can try this 25-minute HIIT workout for fat loss to give your metabolism a healthy boost.

Plus, AMRAP is suitable for all levels. The time-based element means that you can train at your own pace, it's just you who you are competing with inside the timeframe. 

But if you prefer to steer clear of high-intensity workouts then, don't worry, as you can still tone up with these low-impact exercises designed to go easy on the knees. You might benefit from taking one of the best supplements for joints too if you are prone to experiencing aches in your joints. These can help relieve pain and reduce inflammation.

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.