These Three 20-Minute Workouts Will Get You Fit Fast

Don't have enough time for a quality workout? STACK Expert John Papp says all you need is 20 minutes.

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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.

RELATED: 20-Minute AMRAP Strength and Endurance Workout

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

RELATED: Add 30 Pounds to Your Bench Press in 20 Minute

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.

RELATED: Maintain Strength During the Season With These 20-Minute Workouts

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


Photo Credit: Getty Images // Thinkstock

Topics: JUMP ROPE | WORKOUT PLAN | DUMBBELL EXERCISES | MED BALL