The 20-minute workout: Try this 1,000 reps challenge for a full-body burn

Ready for a challenge? (Picture:

You don’t need to hit the gym for hours to kick your fitness up a gear.

Instead, just commit to our 20-minute workout – we’re delivering a new one each Saturday so you don’t get bored and give up.

This week’s might sound daunting, but we wholeheartedly believe you can do it. And if you don’t complete it the first time, you can give it another go later on in the week.

It’s a 1,000 reps challenge, created by Anthony Mayatt, personal trainer and owner of Breathe Fitness.

‘If you complete this workout to the fullest then you can achieve 1,000 reps here, however don’t let that scare you,’ Anthony tells

‘This workout is set to four rounds of 250 reps so you may choose to do anything from one to four rounds and build it up over time to see your fitness level.

‘Each exercise is 25 repetitions and contains a total of 10 movements, totalling 250 reps. Complete the round, rest, then go again and see how far you can get.

‘If you get to the end of a round and don’t think you’d be able to complete another then stop there to prevent injury.

‘This workout is a good test that you can repeat again over time to see how much further you can achieve.’

1,000 reps workout challenge

25 reps of each, with a 90 second rest between rounds:

  • Burpees
  • Reverse lunge left
  • Reverse lunge right
  • Squats
  • Push-ups
  • Mountain climbers
  • Triceps dips
  • Leg raises
  • Thread the needle left
  • Thread the needle right

Here’s how to do each move…


Stand upright. Crouch down, touching your hands to the floor in front of your feet, then jump your legs all the way out as if getting to a push up position.

Lower your body to the floor, then push back up, jump the legs back in and jump in the air. Repeat that process for 25 reps.

Reverse lunge

Stand tall with feet together. Take a big step back with one leg so the rear foot is on its toes then drop the back knee downwards towards the ground but stop an inch before hitting. Drive back up using the front heel back to the standing position and do 25 on one side before swapping.


Stand with your feet roughly hip width or what feels right for you and drop your hips back and down as if sitting in a chair. Squeeze the glutes and push back to the starting position through your heels.


Hands on the floor directly below your shoulders and feet stretched out behind you. Lower your chest and hips towards the floor simultaneously, pause then press back to the starting position.

You can also do this by dropping the knees to the floor and performing the push-up that way to make the movement easier with more stability.

Mountain climbers

Start in a push up position with hands below the shoulders and legs out behind you. Drive your knee towards your elbow and as the leg returns to the starting position, swap legs and do the same with the opposite.

Both legs equals one repetition.

Triceps dips

Sit on the edge on a chair, bench, sofa, bed etc with your hands as close to your body as possible. Bringing your body an inch away, bend at the elbow lowering yourself till your upper arm is at a 90 degree angle. Pause then press the arm up straight.

Bend the knees to make the exercise easier or straighten to progress it further.

Leg raises

Lay on your back, arms by your sides and legs stretched out in front. Keeping the legs straight, raise the feet up vertically then drive the hips off the ground up towards the sky. Pause then control the movement back towards the ground.

Thread the needle

Lay on your side with your elbow below the shoulder and forearm resting on the ground. Raise your hips up into a side plank with only your feet and forearm touching the ground and body in a straight line. Raise your upper arm directly in the air and you are now in your starting position. Bring the arm down and under the body rotating as much as you can reaching behind you, pause then bring the arm back above you.

Complete 25 on this side then turn to the opposite side and repeat.

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