I get it. You’re busy, we all are. Getting to the gym for an hour can seem next to impossible at times so we skip it…. again and again.
But who says workouts have to be an hour long? If you have 20 minutes to spare (yes, you do) then you have plenty of time to get in an effective workout. Short workouts are my favorite because I work extra hard, knowing it’ll be over soon.
Rules for 20 minute workouts:
1. Use exercises that’ll get you the biggest bang for your buck. This means multi-joint movements that utilize lots of muscles at once (think squats, lunges, push-ups). Big movements get our heart rate up and increase the metabolic demand on our bodies.
2. Challenge yourself. This could mean using loads that are heavier than you’d normally choose, moving faster through the sets, resting less etc. You want the intensity to be high so you burn calories long after the workout is over, this is called excess post-exercise oxygen consumption (EPOC).
3. Don’t rest longer than you need to. This should go without saying since the workout is only 20 minutes long you don’t want to be resting for the majority of it.
4. Use proper form and technique. Always always always. Just because this is short and intense doesn’t mean the movements can look like crap. Choose quality over quantity.
Now let’s check out a few sample 20 minute workouts. Feel free to use these or make some of your own up using the rules above.
*Note: No matter the duration of a workout, please warm-up first. Even if you’ve just got 20 minutes, spend the first 5 doing something simple. This could be going through the exercises in your circuit with bodyweight only for a round or two, or you can try this:
-Foam roll, bridges, plank, downward dog, bodyweight squats (1-2 rounds 10-15 reps)
For each of the workouts below you can:
Perform these exercises one after the other and repeat as many rounds as possible within the amount of time you have. Take note of how many rounds you do so you can see your improvement each time you perform this workout.
OR
Set a timer and do each movement for 30 seconds-1 minute before moving onto the next, resting minimally between sets.
Sample Workout 1:
1a. Goblet squat x 10 reps
1b. Inverted row x 10 reps
1c. Push–ups x 10 reps
Sample Workout 2:
1a. Walking lunges x 8-10 reps each leg
1b. Bilateral bent-over row (both arms each time) x 8-10 reps
1c. Push press (dumbbell, kettlebell or barbell) x 8-10 reps
Sample Workout 3:
1a. Romanian deadlift or single leg RDL x 10 reps
1b. Chin-ups (or assisted chin-ups) x 10 reps
1c. Dumbbell bench press, alternating arms x 10 reps
There may only be 3 exercises in each circuit but don’t let this fool you. Work hard and you’ll find out just how effective you can be in a short amount of time. The possibilities are endless when it comes to designing quick workouts like this, bodyweight or with an added load. Don’t let lack of time keep you from moving. Make the most of what you’ve got and get on with your day.
Want more quick workouts? Download my “5 fast, fat burning workouts” booklet here!
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