Think you're fit?
John Terry has a challenge for you.
The former Chelsea and England captain has shared one of his favourite conditioning workouts on Instagram – and he's thrown down the gauntlet with a target time of 7 minutes and 5 seconds.
There's just one rule: move from one exercise to the next without resting.
John Terry's Cardio Workout
Time to beat: 7:05
Round 1
- 300m treadmill
- 300m SkiErg
- 20 alternating overhead dumbbell snatches (10 each arm)
- 10 calories on the Assault Bike
Round 2
- 200m treadmill
- 200m SkiErg
- 20 alternating overhead dumbbell snatches
- 10 calories on the Assault Bike
Round 3
- 100m treadmill
- 100m SkiErg
- 20 alternating overhead dumbbell snatches
- 10 calories on the Assault Bike
Why it Works
Terry's workout is essentially a descending-distance conditioning ladder. As the treadmill and SkiErg intervals get shorter, fatigue continues to build thanks to repeated rounds of overhead snatches and hard efforts on the Assault Bike.
What to read next
The combination taxes both your aerobic engine and your muscular endurance, while the lack of rest keeps your heart rate up.
The overhead snatches also introduce a full-body strength element, forcing your shoulders, core, glutes and legs to keep working as your lungs begin to feel the burn.
Can You Beat It?
Seven minutes might not sound like much, but maintaining a high output across four different stations is another story.
Terry's challenge is straightforward: start the clock and don't stop moving until you've crossed the finish line.
Just don't be surprised if 7:05 turns out to be a tougher target than it looks.
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.
Isaac Williams is Site Editor for both Women’s Health UK and Men’s Health UK, guiding and supporting the content teams to create content across all platforms. Isaac’s love of health and fitness began at Loughborough University, where he graduated with a History and English degree in 2014. His first job was at Men’s Running magazine, where he progressed from Staff Writer to Editor. Among his highlights of those four years include completing a 24-hour track race (never again), just about finishing a multi-day ultramarathon in the Azores, and chugging his way around a ‘beer mile’. Isaac ventured into the world of freelance journalism in 2018, interviewing some of the biggest names in sport – like Anthony Joshua and Ben Stokes – and writing features for the likes of The Guardian, Red Bull, ShortList and BBC Countryfile. He was also a regular contributor to an adventure series called ‘The Man Who’: speaking to some of the world’s most extreme explorers from the wilds of Caffè Nero. In late-2019, Isaac became Editor of Men’s Fitness UK. In his five years there, Isaac was responsible for editing the monthly magazine and managing website content, ultimately helping the brand transition to a ‘digital-first’ approach. He joined Hearst UK as Multiplatform Editor in December 2024, where he manages day-to-day digital output, edits content and writes articles on all things health and fitness. When he’s not hammering at his keyboard, Isaac enjoys exercise and trying – unsuccessfully, so far – to teach his baby son to kick a football. You can follow Isaac on Instagram @isaacw1993.
