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.

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

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.

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

RELATED

• 20-Minute AMRAP Strength and Endurance Workout
• Maintain Strength During the Season With These 20-Minute Workouts
• Add 30 Pounds to Your Bench Press in 20 Minute