It’s easy to overcomplicate strength training. There are so many plans out there – some of which require their own glossary to understand – that it can be tempting to try everything at once. But you can build plenty of strength and muscle by sticking to the basics.
Joe Wicks’ recent Instagram post is a prime example. The coach and presenter shared a 20-minute AMRAP (as many rounds as possible) workout he uses to train at home, combining compound and isolation movements to work his entire body.
The AMRAP format is particularly useful when time is tight because you can set aside a fixed 20-minute window rather than working through a lengthy list of sets and reps. It also gives you a simple way to track your progress: record how many rounds you complete, then try to beat that number next time.
As the workout gets easier, you can increase the weight or progress to more difficult variations of the bodyweight exercises. To begin with, choose weights that feel challenging but still allow you to maintain good form throughout. There's little benefit in squeezing out more rounds if your technique falls apart in the process.
Wicks uses both a barbell and a kettlebell, but you can easily adapt the workout to whatever kit you have available. A pair of dumbbells can replace the barbell, for example.
Joe Wicks’ 20-Minute AMRAP Workout
Complete as many rounds of the following as possible within 20 minutes. Record how many rounds you manage – that's your number to beat next time.
What to read next
A. Bicep Curl x 10 Reps
B. Push-Up x 10 Reps
C. Goblet Squat x 15 Reps
D. Kettlebell Swing x 20 Reps
E. Bicycle Crunch x 20 Reps
How to Do the Moves
A. Bicep Curl
- Stand tall holding your barbell with your arms extended in front of you.
- Keep your elbows tucked close to your torso and your shoulders pulled down away from your ears.
- Keeping your upper arms stationary, curl the bar towards your shoulders, squeezing your biceps at the top.
- Lower the weight under control and repeat.
B. Push-Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Squeeze your glutes and brace your core to create full-body tension, keeping a straight line from your head to your heels.
- Bend your elbows and lower your chest towards the floor, keeping your elbows at roughly a 45-degree angle to your torso.
- Press the floor away until your arms are straight. Repeat.
C. Goblet Squat
- Stand with your feet around shoulder-width apart, holding a dumbbell or kettlebell close to your chest.
- Brace your core, push your hips back and bend your knees to descend into a squat.
- Lower until your thighs are at least parallel to the floor, or as deep as your mobility allows while maintaining good form.
- Drive through your feet to stand back up, squeezing your glutes at the top. Repeat.
D. Kettlebell Swing
- Stand with your feet slightly wider than hip-width apart and the kettlebell around a foot in front of you.
- Hinge at your hips and reach forwards to grip the kettlebell with both hands.
- Pull the kettlebell back between your legs, keeping your back flat and core braced.
- Drive your hips forwards explosively, allowing the momentum to swing the kettlebell up to around eye level.
- Let the kettlebell follow the same arc back between your legs, hinging at the hips as it falls.
- Drive your hips forwards again and repeat.
E. Bicycle Crunch
- Lie on your back with your hands lightly behind your head.
- Lift your shoulders from the floor and brace your core.
- Bring one knee towards your chest as you rotate your opposite elbow towards it, extending the other leg.
- Switch sides smoothly and continue alternating.
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.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.
