Drew Harrisberg’s 20-minute workout will work your whole body

Get your heart rate up and build strength with this killer workout by fitness trainer Drew Harrisberg – and you don’t need any fancy gym equipment.

This full body workout is designed to get your heart rate (HR) elevated and create a deep burn in your muscles.

The circuit structure is lower body, upper body and core, in an order that allows one muscle group to rest while the other muscle group works. This will ensure that your HR stays elevated throughout the duration of the workout. There are no pre-set reps but rather you complete as many reps as possible (AMRAP) in the allocated times.

After completing three exercise back-to-back-to-back, you can rest for the allocated duration. The structure is a pyramid where the duration of each set decreases linearly and then increases back to the start.

Like what you see? Sign up to our newsletter to read more stories like this.

This one is a real burner. Brace yourself. Bring a strong mindset. And DO NOT give up. If you have to take very short rest-pauses during each set that’s fine, but try to keep moving and striving for just one more rep every time your body wants to quit. You will get a well-earned rest period after each superset so try to remember that when you’re in that dark place.

20-minute full-body burner workout

60s AMRAP of each exercise

  • Squats for 60s
  • Push ups for 60s
  • Bicycle crunches for 60s

Rest 60s

45s AMRAP of each exercise

  • Reverse lunges
  • Tricep chair dips
  • Mountain climbers

Rest 45s

30s AMRAP of each exercise

  • High-knee running on the spot
  • Up-dog-down-dog transitions
  • Burpees

Rest 30s

15s AMRAP of each exercise

  • Jumping lunges
  • Burpees
  • Forearm to hand plank transitions

Rest 15s

And back up!

Follow Drew Harrisberg on Instagram @drews.daily.dose.