This 10 minute challenge uses 3 bodyweight exercises that will work your back, arms, chest, shoulders, legs as well as giving you  aerobic benefits. The exercises used are recline rows, press ups and burpees. The aim is to complete as many repetitions as you can within the 10 minute time limit. For each exercise you complete a maximum of 10 repetitions or until you reach fatigue if you can’t complete the full 10. After the 10 reps you move to the next exercise and keep moving between the 3 exercises for the entire 10 minutes.

Recline rows: For this exercise you will need a barbell that is supported on a squat or power rack or use a smith machine. Position the bar high enough so you can hang underneath it with your arms fully extended. Hold the bar with either palms facing you and hands shoulder width apart or palms facing away and hands wider than your shoulders (for this challenge you can alternate between grips if you wish from set to set).  From the arms fully extended position, pull your chest up to the bar keeping your back straight throughout.  Return to your start position and repeat.

Press up: Perform a basic press up with your hands positioned slightly wider than your shoulders.

Burpee: From a standing position squat down and place your hands on the floor. From here jump your legs out behind you. From there jump your legs back in and return to the standing position. If you want to increase the intensity of this challenge then add a vertical jump as you stand up.

Aims: Start out aiming to complete at least 150 reps within the 10 minutes and then see if you can work up to over 200 reps.

: If you can get well over 200 reps and want a more advanced workout then look at replacing the recline rows with pull ups and adding the jump to the burpees.