22-Min Core & Hips AMRAP is a free intermediate-level AMRAP workout lasting about 22 min. It uses Sit-ups, Mountain Climbers and Alternating Reverse Lunges, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real AMRAP timer with audio cues — free in the iOS app.
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Get the iOS AppThis is an AMRAP — As Many Rounds As Possible. You have 22 min on the clock and a fixed circuit of 3 movements. Work through the circuit, then start again from the top, and keep going until the time runs out. Your score is the number of complete rounds plus any extra reps.
Pace it so the last round looks roughly like the first. The most common error is treating the opening two minutes as a sprint, which turns the back half of the workout into damage control. If you are resting longer than about fifteen seconds between rounds, the prescription is too hard — scale it and keep moving.
This session assumes you can already pace yourself across a full workout without your technique falling apart. The volume is higher and the rest is shorter than a beginner equivalent. If you are having to stop mid-set to recover, treat it as a signal to scale rather than a reason to push through.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
Sit-ups — easier: anchor your feet, or reduce the range to a crunch. Harder: hold your arms overhead throughout, or switch to V-ups.
Mountain Climbers — easier: raise your hands onto a bench and slow the tempo. Harder: speed up, or add a cross-body knee drive.
Alternating Reverse Lunges — easier: hold a support and shorten the step. Harder: add a knee drive as you stand.
No equipment at all. Everything here is bodyweight, and floor space roughly the size of a yoga mat is enough. This one works in a hotel room, a garage or a corner of the living room.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.