Everyone is busy, I get it. Some days you have so much going on you may only have time for a short workout. If this is you, I've got you covered! Here are three 20-minute workouts that will burn fat and build up your conditioning like no other.
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Workout 1: 20-Minute Countdown AMRAP
- This workout is broken into four five-minute AMRAP (as many reps as possible) mini-workouts.
- Perform the first list for five minutes, repeating as many times as possible in five minutes.
- Rest and move on to the next mini-AMRAP.
Countdown 1 (5 Minutes)
- Jump Rope x30
- Jumping Windshield Wiper x20
- Airdyne x10 calories
- Rest 1 minute
Countdown 2 (5 Minutes)
- Mountain Climbers x30/side
- Double Rope Slams x20
- 20-Yard Sprints x10
- Rest 1 minute
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Countdown 3 (5 Minutes)
- Med Ball Russian Twist x30 total
- Box Knee Lateral Knee Drive x10/side
- ½ Turkish Get Up x10 (one side; switch side second time through)
- Rest 1 minute
Countdown 4 (5 Minutes)
- Suspension High Knees x30/side
- Dumbbell Uppercuts x20 total
- Overhead Med Ball Slams x10
Workout 2: Max Out Madness
- Perform the following for max distance or max reps for 4 minutes, rest, then on to the next one!
- Refer to the video for demonstrations of all exercises.
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1) Airdyne Bike Max Distance: 4 Minutes
- Rest 1 minute
2) Rower Max Distance: 4 Minutes
- Rest 1 minute
3) Max Tire Flip: 4 Minutes
- Rest 1 minute
4) Max Distance Run: 5 Minutes
Workout 3: 20-Minute Every Minute on the Minute (EMOM)
- Set a timer for 20 minutes.
- Every minute, perform the following exercises until completion. Rest until the timer hits the next minute; for example, after you finish the first set, rest until the timer hits 19 minutes, do the exercises, then rest until the time strikes 18 minutes.
- Refer to the video for demonstration s of all exercises.
- Minutes 0-5: x10 Burpee 180 Jumps
- Minutes 5-10: x6 Around the World Med Ball Slams
- Minutes 10-15: x1 40-Yard Sled Sprint
- Mintues 15-20: Airdyne Bike x15 Calories