Creating a Killer 20 Minute Workout


With work, school, and taking care of a family, it can get quite hard to fit a 40-50 minute workout into your schedule. Sometimes you might not even be able to go to a gym because the time getting there and finding a machine takes too much out of you. That doesn’t even account for the drive home, which can interfere with the length of your workout. Luckily, you can start with 20 minutes and work your way up. Everyone has around 20 minutes of free time they can schedule to get in shape. You can do it right as you watch your favorite television show. Here’s a killer 20 minute workout you can start without added resistance from machines or weights.

Warming Yourself Up with Sprints

Sprinting is a great way to get a bit of cardio out early in the day. It’s a good morning wake up call right before you start an intense day of work or school. You don’t need to go to a gym to do it either. We’ll start the circuit off by doing 60 seconds of sprints either outside or inside. Use your steps in the home and take them two at a time for a bit more of a challenge. After you do that step, you can start moving to high knees in place. This helps to engage your core by putting your knee towards your chest. You can do that for a minute and alternate between legs. This is a great foundational move to help you build more coordination and cardio.

Getting Your Leg Movement Together

Now you can really start focusing on working out your legs. For 1 minute, simulate the motion of jump roping. This helps pump up the blood as well as your leg muscles. Now you can start doing your squats. Do them in 40-50 second increments. Do as many squats as you can and then take a quick break. Repeat this cycle as needed. You’ll certainly workout your quads and glutes to the fullest. This is an important muscle activity because it helps create more stamina when you walk long distances or do certain tasks that may require heavy lifting. You can also add jumping jacks to have a bit of a dynamic cardio session to the end of your leg regimen.

Building Your Chest and Core 

There’s nothing like doing some good old fashioned pushups. Do as many pushups as you can for 30 to 60 seconds. Add a bit of a challenge by going from regular to Russian style pushups. From there, you can start working on your crunches. Keep your legs elevated on a bench and do it in 30-60 second intervals. Switch it up after your break by doing oblique crunches and keep the intensity there. Take a couple minutes to rest and grab some water. You can always go another round to make it more challenging and put your body past its limits. This 20 minute circuit is an excellent way to jump start your day and helps you stay motivated to keep in shape.