Feeling crunched for time to get your workout in? Don’t worry, we’ve got you covered with some fantastic ideas for quick 10 or 20 minute workouts that will give you a serious sweat session without taking up too much of your day.
Whether you’re a dedicated athlete or just someone looking to stay in shape, finding time to train is crucial to reaching your goals. But sometimes life gets in the way and that hour you had planned for a workout suddenly disappears, leaving you with only twenty minutes. That’s where Plan B comes in – a shorter, more intense session that can be just as effective as a longer one, especially when it comes to conditioning and strength training.
Research has shown that short, intense workouts can produce similar results to longer, moderate-intensity sessions. So instead of spending 45 minutes working out, you can get the same benefits in just 20 minutes if you push yourself hard enough. That leaves you with extra time to focus on other things.
With the effectiveness of short workouts in mind, let’s explore some examples. There are countless combinations of exercises and routines you can try, giving you plenty of options to fit your specific needs and keep your workouts varied.
Here are a few workout ideas to get you started:
20-Minute Conditioning Workouts
Shuttle Runs
Warm up – 3:00
20 rounds of 30-yard sprints @ :08 each; rest for :32
Cool down – 3:00
Versa Climber, Arc Trainer, Assault Bike, or Stair-Stepper
Warm up – 2:00
16 intervals of :30 hard effort followed by :30 easy
Cool down – 2:00
Bodyweight Circuit
Warm up – 3:00
Complete as many rounds as possible in 15:00: 10 push-ups, 15 squats, maximum chin-ups, 50 mountain climbers, and 15 sit-ups
Cool down – 2:00
10-Minute Conditioning Workouts
Versa Climber, Arc Trainer, Assault Bike, or Stair-Stepper
Warm up – 1:00
14 intervals of :20 intense effort followed by :10 rest
Cool down – 2:00
Bodyweight
Warm up – 1:00
Do burpees with push-ups, walking lunges, and bodyweight pull-ups for as many reps as possible in 2:30
Cool down – 1:30
Sprints, Shuttle Runs, or Other Running Drill
Warm up – 1:00
20 all-out sprints @ :05 each; rest for :15
Cool down – 2:00
20-Minute Total Body Strength Training Workouts
One of Everything
Rest for 1:00 between sets and aim for overload within the specified rep ranges using barbells, dumbbells, or machines.
Chest Press x 10-14
Low Row x 10-14
Overhead Press x 8-12
Pulldown x 8-12
Dips or Incline Press x 8-12
Lunges x 6-10 per leg
Leg Press x 12-16
Glute-Hamstring Raise x 8-12
Abdominals x 15-20
Super Set
No rest between exercise pairs, 1:00 rest between segments, aim for overload within the specified rep ranges or maximum reps using barbells, dumbbells, or machines.
Overhead Press x 8-12
Pulldown or Chin Ups x 8-12 or max reps
Chest Press or Push Ups x 8-12 or max reps
Face Pulls x 8-12
Dips x max reps
Upright Row x 8-12
Squat x 10-14
Leg Curl x 8-12
10-Minute Total Body Strength Training Workouts
Rest for 1:00 between sets and aim for overload within the specified rep ranges using barbells, dumbbells, or machines.
Push-Pull-Lower
Incline Press x 6-10
Low Row x 6-10
Leg Press x 10-14
Dips x max reps
High Row x 8-12
Romanian Dead Lift x 10-14
Lower-Pull-Push
Squat x 10-14
Pulldown x 8-12
Chest Press x 8-12
Leg Press x 8-12
Overhead Press x 8-12