Hard work gets results. There’s no secret.

Jason Khalipa can do 50 pull-ups in a row, squat 450 pounds, deadlift 550 pounds, and run a 5K in 23 minutes and 20 seconds. He won the title of Fittest Man on Earth at the 2008 CrossFit Games and has competed placed in the top 20 every year since.

We asked the elite athlete to share his best fitness advice, and he told us “You don’t need more than 20 minutes. But you’ve got to hit it hard.”

Check out the workout below, followed by awesome fitness tips from the owner of NorCal CrossFit and Gillette BODY Ambassador himself!

You don’t need more than 20 minutes. But you’ve got to hit it hard.

1. Focus on Intensity, Not Time
“It’s not about how long you work out for. It’s about how hard you work out. Don’t just go through the motions.”

2. Push Yourself (Harder)
“When I finish working out, I ask myself, “Did I push myself as hard as I possibly can?” If the answer is “yes,” then I’m doing my job.”

3. Always Keep It Fun
“Camaraderie pushes you to new levels. And you have to have fun—don’t lose sight of that. If you’re not having fun, you shouldn’t be doing it.”

4. Get Fit in 20 Minutes, 3 Days Per Week (And Maybe Do This)
“I would take my iPhone. I’d put music on. I’d start a timer. As soon as it starts, I’d start moving. I’d do jumping jacks for 2 to 3 minutes. Then I’d do a 20-minute AMRAP (that’s “as many rounds as possible”) of 15 squats, push-ups, and sit-ups.”