Is there anything more brutal than a workout combining two miles of intense running and 600 reps of bodyweight exercises? Only if you have to complete it as quickly as possible.

Devised by former Royal Marine Tom Holloway, the workout requires just a bench and space to run for you to get started, so it can be done anywhere.

You start with a one-mile run before completing six rounds of the bodyweight circuit. You finish things off with another one-mile run.

‘Most people won’t finish this, so don’t tell me you train hard – show me,’ Holloway says. Give it a go for yourself and see how you stack up.

A. 1 Mile Run

B1. Squat x 6 sets of 40 reps

B2. Push-Up x 6 sets of 30 reps

B4. Burpee x 6 sets of 10 reps

C. 1 Mile Run

Holloway also sets three different benchmarks for the workout. They are:

Right track: Sub-40 minutes
Strong: Sub-35 minutes
Operating at a different level: Sub-30 minutes

Squat

• Standing tall with your chest up, sink your hips back.
• Squat down until the crease of your hips drops below your knees.
• Drive back up explosively and repeat.
• Keep a controlled tempo and tight form, but move at a heart-rate-spiking pace.

Push-Up

• Drop into a strong plank position, with your core tight and hands stacked beneath your shoulders.
• Bend your elbows to slowly lower your chest to the floor.
• Keep your elbows close to your body as you push back up explosively.

Bench Tricep Dip

• Start in a standing position facing away from a bench. Place both hands on the bench at shoulder-width.
• Extend your legs out in front of you. Slowly lower your body by bending at the elbows until they’re at a 90-degree angle.
• Press through your palms to return to the starting position.

Burpee

• Start standing with your feet shoulder-width apart.
• Crouch down and place your hands on the floor.
• Jump your feet back into a high plank and perform a push-up.
• At the top of the push-up, jump your feet forward.
• Stand or jump up to finish.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_