Use this five-move AMRAP workout to torch calories and build a stronger core

Do as many rounds as you can in 25 minutes to get your heart racing and muscles burning

Woman doing an AMRAP workout
(Image credit: Getty Images)

It's not always easy to schedule a workout, especially towards the end of the year. The weeks following Thanksgiving are filled with social events, work parties, and family meetups.

To fit in exercise, you need a routine that's short, intense, and doesn't require a lot of equipment. Fortunately, all you need for this five-move AMRAP workout is some of the best adjustable dumbbells by your side.

The 25-minute session comes from personal trainer Alice Liveing and is designed to get your heart racing and muscles burning. She demos the moves on her Instagram, so you can follow along to perfect your form. 

Watch Alice Liveing's AMRAP workout

This routine is a form of AMRAP workout, where you aim to do As Many Rounds As Possible within the given time. It's very similar to High Intensity Interval Training (HIIT), but with one key difference; there's no downtime.

In a HIIT workout, you train hard for 30-40 seconds before taking a short break, usually 20 seconds of rest. However, in an AMRAP routine, you'll keep that high intensity up for the entire workout without rest. 

Your heart rate stays elevated throughout, burning more calories and, ultimately, improving the fat-burning results. It's also easy to track your progress over time, as you'll quickly notice any increases in the number of rounds or reps you complete. 

But that's not the only benefit, as the focus is on time rather than reps or rounds, which means you can take the workout at your own pace. So, this AMRAP workout is an ideal option for beginners and more experienced exercisers. 

Alice Liveing's AMRAP workout moves

  • Thrusters
  • Russian twists
  • Reverse lunges
  • Burpees
  • Kettlebell swings

The final move is kettlebell swings, so it's worth investing in one of the best kettlebells. These cast-iron weights are great for strengthening your arms and legs, improving your stability, and developing core strength. 

If you want to add some traditional resistance training to your routine, you can learn how to deadlift with kettlebells as well. This weight lifting staple works your legs, core, arms, and back for a full-body workout. 

You'll definitely feel the effects in the hours and days after. To reduce the impact of Delayed Onset Muscle Soreness (DOMS), pick up one of the best foam rollers. These massage your muscles to promote blood flow and speed up recovery.

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 2013 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.