Tackle this 20-minute AMRAP from Grant King, ex-British Army and founder of MF London – then have a lie down.


  • Complete 12 reps (calories for the air bike and row) of each exercise.
  • Complete as many rounds as possible in 20 minutes.
  • Simple!
The 20 Min Workout to Test Every Facet of your Fitness | Men's Fitness UK

Photography: mflondon.com

1a. BB Back Squat

  • Position the bar across your upper-back, with feet shoulder-width apart.
  • Brace your core, hinge at the hips and squat down, keeping your chest up.
  • Squat until your hips are just below your knees (breaking parallel).
  • Drive back up through your heels, keeping your knees out and chest up.

1b. Air Bike   

  • When pedalling make sure your legs are slightly bent in the lower position.
  • Use your arms as well as your feet to generate as much power as possible.

1c. BB Deadlift

  • Stand with shins touching the bar.
  • Push your hips back to engage the hamstrings, then squat down and grab the bar with a shoulder-width grip.
  • Lift your chest up, keep your lower back straight and straighten your arms.
  • Brace your core and lift, driving through your heels to standing.
  • Lower with control and repeat.

1d. Row  

  • Strap your feet in.
  • Holding onto the handle, lock out your arms and bend your knees.
  • As you start to slightly lean back, drive through your legs.
  • Keep your arms straight for as long as possible, then pull them through at the last moment.
  • Return arms first and begin to slide forward, flexing your knees.

1e. BB Thruster

  • Place the barbell in the front rack position and raise your elbows to keep the weight supported on your frame.
  • Squat down, keeping your chest up.
  • Power up and, as soon as you reach the top part of your squat, thrust the barbell overhead into a full press.
  • Bring the bar back to the rack position.

1f. Box Jump

  • Start by standing in front of the box with feet shoulder-width apart.
  • Bend your knees and jump onto the box, making sure your whole foot is fully on the box, and stand up straight.
  • Step down one foot at a time.

1g. BB High Pull 

  • Stand holding the bar in the top of a deadlift. 
  • Slightly lean forward by pushing your hips back, keeping the bar in contact with your legs.
  • Once the bar has reached just above your knee, explode your hips forward, shoulder shrug and lift the bar up with elbows flared, keeping the bar close to your body.
  • Lift to just below chin height, then lower with control.

1h. Burpees

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Push your hips back, bend your knees, and squat down, placing your hands on the floor.
  • Hop your feet back into a high plank.
  • (Optional: do a press-up, keeping your elbows tucked and lowering your body until your chest is within a few inches of the floor.)
  • Jump your feet back to your hands, then explode upward, swinging your arms above your head as your feet leave the floor.
  • Land softly and immediately begin the next rep.

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