It only takes five exercises and 24 minutes to train like Britain's fittest man, Reggie Fasa.

Fasa (open in new tab) is one of the top CrossFit athletes in the world, as well as having the status of Britain's fittest man. Of course, one workout is not enough to reach the status of an athlete like Fasa, but this EMOM (once per minute) 24-minute workout is as close as you can get to training with him. Fasa offered this workout exclusively to Tom's Guide, and for 24 minutes, you can train just like him.

I decided to give this workout a try and see what effect this 5-move workout with weights would have on my mind and body. If you decide to try it on your own, remember to do it according to your own muscle strength and consult your doctor before planning any new exercise regimen. I also recommend the best wireless headphones and a decent playlist.

Before tackling the following workouts, Fasa recommends considering three minutes of high-intensity work followed by one minute of rest.

"Walk around slowly or pedal lightly on your bike to get your heart rate down a bit so you can recover as much as possible during the rest period," he advises. Complete a set number of reps or calories of exercise within a minute before the next minute begins. After one minute, rest for one minute; complete six rounds, for a total of 24 minutes.

"Try to switch between movements as efficiently as possible. This can be helped by setting up the equipment so that you don't have to move too far," Fasa adds.

"Practice bar facing burpees in advance so you know how to do them in your workout (jumping from each rep or stepping over the bar). If you are doing step ups and downs, alternate legs and jumps so you don't move in circles and get dizzy."

"If you are doing barre-facing burpees, practice the barre-facing burpees before you start.

This workout targets and strengthens muscle groups throughout the body, including the chest, shoulders, back, trunk, and leg muscles. It also incorporates calorie-burning strength and conditioning training to boost your metabolism long after the weights are thrown down.

If you are not familiar with these terms, don't worry, the workouts are suitable for beginners.

Check out the video below for performing each movement, and remember to scale with any equipment and weights available. Fasa advises adjusting the calorie goal for the assault bike to something that can be achieved in around 50 seconds. He says, "The first round is pretty comfortable, but by the end it gets pretty tight.

Calorie and weight ranges are split between men/women. If the weight or rep range for thrusters and wall balls is too difficult, reduce each round to a range that can be done unbroken. Since chest-to-bar pull-ups are an advanced CrossFit gymnastics movement, I have switched to assisted pull-ups with the best resistance bands.

Don't get caught up in the numbers for this workout. There should be 10 seconds left before the start of each round, so go for it.

I feel a little sick just looking at this, but I can't turn down the official Fittest Man in the UK workout. I've done enough CrossFit workouts to put my ego aside and figure out when to choose weights tactically, so I opted for 25 kg (55 lbs) for thrusters and 6 kg (13 lbs) for wall balls.

If you are new to this technique, the goal is to achieve a low squat and a strong upward trajectory, aiming cleanly and accurately at the same spot on the wall with each throw. See the how-to to see what happens after a week of 50 wall balls daily.

This workout with weights humiliated me for 24 minutes on exercises I actively dislike (hello, assault bike and thrusters), but I am a firm believer in doing hard things and learning from them.

Exercise that challenges the mind and body helps develop mental strength. We should all be digging into our mental reserves from time to time while exercising.

Fasa's workouts succeed in simplifying things so that you don't have to think, just move. If you are new to CrossFit, pay attention to your form before lifting anything heavy. There is plenty of time to go through the workout and celebrate a win, but there is only one body to do it in.

Despite maintaining a relatively modest 10 calories per round on the assault bike, I was sweaty and wobbly afterward. The bar-facing burpees mean facing the bar and jumping over it every rep. To try more variations, learn how to do burpees. Six reps may seem easy at first, but after four rounds you may be doing 100 reps. Pace yourself.

Now go stretch your heckling limbs.

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