Need to pack on muscle in a hurry? Coach John Chapman has the answer with a workout that will hit every muscle group and make your heart race. And the best thing – you’ll be finished in roughly 30 minutes.

‘The goal of this workout is to finish as quickly as possible while keeping near perfect form and focussing on your muscular contractions on each exercise,’ says Chapman. ‘The buy in and out will keep your heart rate elevated throughout the workout as well as burning a few extra calories.’

The Workout

Complete the 50 cals on a cardio machine of your choice and then perform 5 rounds of all strength exercises followed by a final 50 cals

Chapman recommends: ‘This workout is essentially 5 rounds of 5 reps on each exercise with a buy in and buy out on a ERG of your choice. If you don’t have one, 50 burpees will fill the hole nicely.’

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x50 cals buy in

Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle. Keep your torso and head up and try not to flail around.

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Kettlebell Press-Ups

x5 reps, 5 rounds

Chapman recommends: ‘The benefit of the press-up on the kettlebell is you get more range of motion. When bench pressing you are governed by the barbell hitting your chest, this is not the case for the kettlebell. My advice would be to start with minimal extra range and build over time.’

Assume a strong plank position, with your core tight and hands gripping your dumbbells or kettlebells directly below your shoulders, bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.

a man wearing roller blades

Gorilla Kettlebell Row

x5 reps each side, 5 rounds

Hinge at your hips, then row one weight to your waist, squeezing for a moment at the top. Lower it to the floor, row the other side and alternate.

walking lunge

Kettlebell Split Squat

x5 reps each side, 5 rounds

Keeping your chest up, take a step backward with one leg, bending your front knee until the back knee touches the ground. Explosively straighten your front leg, lifting your back knee from the ground, before dipping back down again.

Suitcase Deadlift

x5 reps each side, 5 rounds

With your kettlebell on the floor just outside your foot, hinge down and pick it up with a flat back. Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top.

exercise machine, exercise equipment, bicycle, sports equipment, vehicle, bicycle accessory, bicycle trainer, elliptical trainer, bicycle wheel, muscle,


x50 cal buy out

As above

Headshot of Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

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