This 15-minute AMRAP abs workout will undo the damage of a year at your desk

This AMRAP abs workout will tone your core, develop your arms, increase flexibility in your hips and make you sweat

RetroFit London's primal AMRAP workout
(Image credit: Getty Images)

Been sitting down for far too long this year? Us, too. That's why we've been looking for a workout that will improve the core strength we've lost over long periods of being sedentary. Not only that, but if it could increase flexibility in the hips and strengthen our often-unused arms, that would also be great. 

Enter one of the best workouts for abs developed by Haidar Haskins of boutique South Kensington gym Retrofit London. Haidar's workout uses some floor space, a medicine ball and resistance bands, and can be done in just 15 minutes. If you don't have any bands to hand, your first port of call should be our best resistance bands guide.  

AMRAP means "as many reps as possible", so it's best to perform the moves once through, take a brief rest and then go again. The aim is to complete the circuit as many times as possible within the 15-minute time limit.  

The AMRAP abs workout from Retrofit:

1. Kneeling walkout push ups x 12

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • From a kneeling position, use your hands to walk forwards into a kneeling plank position 
  • Bend your elbows to lower your chest towards the ground
  • Push yourself back up and walk yourself back to your starting position

2. Resistance band face pulls x 15

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • Place your resistance band at eye level
  • Hold your resistance band with your palms facing down and hands side-by-side 
  • Pull the resistance band towards your face, trying to lead from your elbows and separating the hands to shoulder width as you pull

3. Medicine Ball Twists x 20

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • Start in a kneeling position with your arms out in front of you holding your medicine ball
  • Keeping your arms straight, rotate to your left side allowing your head to follow your hands
  • Rotate from the left to the right with your eyes following your hands

4. Front to back lunges x 10 each leg

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • From standing position, take a step forward with your right leg
  • Place your weight on your right heel and roll up on to the ball of your left foot
  • Lower yourself down in a straight line trying to get to a 90-degree angle with both legs
  • One repetition is complete when you have lunged forwards and backwards with the same leg
  • Complete 10 repetitions on your right leg then switch to your left leg

5. Squat openers x 24

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • Start with your feet shoulder width apart
  • Keeping your left foot pointing forwards, take a step with your right leg so your right foot is facing your right and begin your squat
  • Take a step back to your starting position
  • Repeat the movement to your left side with your right foot pointing forward
  • Every squat counts as a repetition

6. Plank toe touches x 30

RetroFit London's primal AMRAP workout

(Image credit: RetroFit London)
  • Place your palms on the floor underneath your shoulders and your toes in contact with the floor
  • Try to maintain a straight line from your heels, up to your hips and finally up to the back of the head
  • Bend your knees and hinge through your hips to touch your left toes with your right hand
  • Repeat the movement with your left hand touching your right toes
Matt Evans
Matt Evans

Matt Evans is an experienced health and fitness journalist and Channel Editor at Fit&Well. He's previously written for titles like Men's Health and Red Bull, and covers all things exercise and nutrition on the Fit&Well website. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen kickboxer and runner. His top fitness tip? Stretch.