THE 20MIN ENDORPHIN RECHARGER

01 \ PULL-UP 6 REPS

Strict pull-ups are the foundation of functional strength. Hanging below a bar with your arms outstretched ( A), squeeze your shoulder blades together to initiate the pull, bringing your chest up to touch the bar ( B). Lower back down under control. It may be an AMRAP (as many rounds as possible), but don’t rush these. Correct form is everything.

02 \ PRESS-UP 12 REPS

Balance out the pullups by immediately dropping to the floor to work on your pressing power. In a long-arm plank position, with your core tight and your hands below your shoulders ( A), bend your elbows to lower your chest to just above the floor ( B). Keep your elbows close to your body as you push back up. Split up the reps, or drop to your knees if you need to.

03 \ SPLIT SQUAT 12 REPS PER LEG

With your upper body fired up, switch the emphasis to your legs. Take a large stride forward with your right leg and a step back with your left ( A). Keep your torso upright and your legs slightly bent. Now, bend your front leg, keeping your knee in line with your ankle. When your back knee touches the floor ( B), drive back up. Do 12 reps on one leg, then 12 on the other.

04 \ RUN 200M

With the bodyweight strength section completed, finish round one with a run to send your body into the fat-burning zone. You’re right to think 200m are a sprint distance, but remember you’ve got 20 minutes to get through. So, keep a consistent pace, lifting your knees high ( A) and driving ahead with your arms ( B). Go straight back to the pull-up bar to start another round.

This full-body workout will ensure your fitness is a match for any physical challenge that life throws at you. During an intense 20-minute time frame, in which your goal is to complete as many rounds as possible, you’ll improve all types of movement: pull, press, squat and run. It’s the fast, functional way to score a hit of mood-boosting hormones. If you stick with it…