If you’re looking to make the most of a rare bit of British sunshine, this is a classic, no-frills bodyweight protocol you can roll out anywhere – park, garden, beach – and get a proper full-body hit in just 20 minutes.
There’s nothing fancy here. No kit, no setup, no excuses. Just a simple structure that ramps up heart rate, taxes your muscles and gives you a clear, trackable target to beat next time you come back to it.
Set a countdown timer for 20 minutes and work through the following circuit as many times as possible, maintaining clean reps throughout. This isn’t about racing the clock at the expense of form – it’s about accumulating quality work under fatigue. Log your total rounds and any extra reps, then aim to better that score on your next attempt.
The 20-minute AMRAP
How to Do the Moves
Burpee
Drop your hands to the floor, jump your feet back into a strong plank, chest to deck, then snap your feet back in and jump explosively, reaching overhead. Keep your core braced to avoid sagging through the hips.
Push-Up
Hands just outside shoulder-width, body in a straight line. Lower your chest under control until it nearly touches the floor, then press back up, keeping elbows at roughly 45 degrees.
Alternating Reverse Lunge
Step back into a lunge, lowering your back knee towards the floor while keeping your torso upright. Drive through the front heel to return to standing, alternating legs each rep.
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
