10 Different 20 Minute Workouts For Building Strength And Blasting Fat Quickly

Today’s lifestyle can be hectic—you’ve got work, family, friends, recreation—so time can often be a luxury you don’t have.

While I can’t give you more time, I can show you some killer 20 minute workouts that will help you get the most out of the time you do have—and you can get back to that busy lifestyle.

Often, it isn’t the time spent working out that matters. If you are pressed for time, focus on getting the best possible workout you can, with a high level of intensity, and being consistent about it. If you can only give 3 times per week, don’t miss a day.

You will be amazed at what 20 minutes per day, 3 days per week can give you, if your nutrition is right, intensity is right, and you are taking the right supplements.

So without further ado, let’s jump into some 20 minute workouts!

1. Push Ups, Pull Ups And Squats

In this first workout, you are going to do only three exercises—push ups, pull ups, and squats.

It will breakdown like this:

  1. 5 pull ups
  2. 10 push ups
  3. 15 squats

Do as many rounds through as you can in 20 minutes

2. Treadmill Nightmare

Warm up on the treadmill for 2 minutes.

After that warm up, take the speed up to a run, and increase the incline to 1.0. Keep this pace for 1 minute.

Now, get off the treadmill and rest completely for 30 seconds.

Increase the incline to 2.0 for 1 minute. Repeat the on-again, off-again pattern for 10 total sets, then, cool down for 3 minutes.

Total time: 20 minutes!

3. Timed Sprints

Time Is NOT An Excuse

This workout is similar to the above, except you are going to move outside, and sprint.

Instead of sprinting for distance, like say 400 meters, you are going to sprint for time—in this case 60 seconds. Sprint for 60 seconds, rest for 30.

Just as above, warm up for 2 minutes and cool down for 3—total time is again 20 minutes.

4. Burpees And Jump Rope

This workout is super simple.

All you are going to do is alternate a set of 10 burpees, with a set of 20 jump rope “double unders.”

Note: A double under is when you jump and the rope passes under your feet twice before you hit the ground again.

Repeat this as many times as you can in 20 minutes.

5. Push Ups And Pull Ups…Again

In another variation of a push ups/pull ups workout, you can alternate sets, and time your rest.

Get a timer or a stop watch and start it.

Perform five push ups, followed by five pull ups. Now rest until the timer hits the next full minute (e.g. it started at zero, so you will start your second set at 1:00:00).

Continue alternating until you’ve hit 20 minutes. You will find it takes longer to perform the sets as time goes on, and fatigue sets in.

6. Sit Ups And Jump Rope

Fair warning! This one is hard…I mean really hard!

It sounds simple enough, all you are going to do is alternate sets of 25 sit ups, with sets of 25 jump rope double unders.

Alternate back and forth, doing as many sets as you possible can in 20 minutes.

7. Push Ups, Pull Ups, And Sprints

Let’s add another very demanding exercise to the standard push up/pull up idea, shall we?

Here is the circuit:

  1. 20 push ups
  2. 100 meter sprint
  3. 10 pull ups
  4. 100 meter sprint

Do as many as possible in 20 minutes.

Note: finding space to do this workout can be tough. I suggest a park with space and a playground. You can use the monkey bars in the playground if they don’t have real pull up bars.

8. Single Leg Squats And Push Ups

This one is also absolutely killer!

All you do is perform single leg squats, alternating legs, and pyramiding reps. In other words, you do one with your right leg, one with your left, two with your right, and so on.

Keep escalating like this until you simply can’t do any more squats. When that happens (if there is any time left in your 20 minutes), perform sets of 10 push ups, with 30 seconds rest in between sets, until the time is up.

9. Box Jump, Dragon Flag, And Pull Ups

Here’s a very challenging, total body circuit for your total body, 20 minute workout:

  1. 15 box jumps
  2. 10 dragon flags
  3. 5 pull ups

Perform as many as possible in 20 minutes.

10. Burpees, Handstand Push Ups, Pull Ups

Perform the circuit in this manner:

  1. 20 burpees
  2. 10 handstand push ups
  3. 5 pull ups

Do as many as possible in 20 minutes.

With these 10 different workouts you now have, time should never be an excuse. Like I said before, you will be amazed at what consistent practice of these types of 20 minute workouts will do for your body.

Now get out there and give them a shot!


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