Maximize Your Fitness: Top 10 Workouts Under 20 Minutes

Feeling the pressure to hit the gym for hours on end? You’re not alone. But here’s the good news: you don’t need to spend half your day lifting weights to stay in shape.

In fact, all you need is 20 minutes, your own body weight, and perhaps a killer workout playlist to get your heart racing.

Welcome to the world of quick, efficient workouts. Whether you’re at home, in the office, or on the move, there’s an array of fitness apps offering 20-minute (or less) routines that are just as effective.

From Power 20’s equipment-free full-body workouts to Aaptiv’s extensive list of quick exercises, there’s something for everyone.

So, if you’re ready to ditch the lengthy gym sessions and embrace the power of short, intense workouts, stick around. We’re about to dive into the top 10 fitness apps for workouts under 20 minutes.

10 Best Workout Under 20 Minutes

Here are 10 effective workouts that can be completed in under 20 minutes, perfect for those with busy schedules or anyone looking for a quick but efficient exercise routine:

1. Full-Body Blast: A 20-Minute Routine for Overall Fitness

This text describes a 20-minute, full-body workout designed for efficiency and optimal muscle engagement. The routine starts with a 2-minute warm-up of simple exercises like jumping jacks or jogging in place.

This is followed by weighted squats for 3 minutes to target lower body muscles, then push-ups for another 3 minutes focusing on upper body strength.

Lunges are next, also for 3 minutes, targeting the legs and balance improvement. A plank held for a total of 3 minutes targets the core and stability, followed by burpees for another three minutes to boost cardio health.

The workout ends with a cool-down stretching session lasting three minutes, which helps in recovery and preventing muscle tension.

2. HIIT the Ground Running: Intense Cardio in 20 Minutes

After a 20-minute warm-up, High-Intensity Interval Training (HIIT) is recommended for increased calorie burn and effective weight loss maintenance.

A 20-minute HIIT workout may involve using an indoor bike, treadmill, elliptical or rower to alternate between high and low intensities.

The suggested pattern is alternating between 40 seconds of rigorous exercise and 20 seconds of recovery for 13-15 rounds per session.

Alternatively, one could opt for max effort sprints lasting 10 seconds followed by a minute-long rest for about 12 rounds. Effort levels should be gradually increased to avoid injuries.

3. Core Centric: Strengthen and Tone Your Abs

A series of exercises can strengthen and tone your core in just 20 minutes. These include deadbugs, forward and backward leopard crawl, side planks with hip touch, Spidermans with rotation, and Pallof press variations.

Each exercise engages multiple core muscles and improves stability, flexibility, and strength. It’s recommended to do five repetitions on each side for optimal results.

Although these workouts are quick, they’re highly effective. Mix and match them to keep your routine fresh. Remember, consistency is key to seeing results.

So pick a time that works for you and stick with it. Always warm up before starting and cool down afterward to prevent injury.

4. Lower-Body Sculpt: Quads, Hamstrings, and Glutes

The text describes a 20-minute lower-body sculpt workout aimed at boosting fitness by targeting the quads, hamstrings, and glutes.

The routine starts with a three-minute warm-up involving light jogging or jumping jacks. This is followed by exercises including 15 squats, 12 lunges per leg, 15 deadlifts with dumbbells, and 12 to 15 reps of the glute bridge exercise.

Finally, a three-minute cooldown stretching session helps prevent muscle tightness and aids recovery. This routine, designed to be easy yet effective, can be completed in the comfort of your home with minimal equipment.

It’s not only time-efficient but also offers a comprehensive lower-body workout that burns calories and tones muscles. Remember, consistency is key to seeing tangible results.

5. Upper-Body Build-Up: Arms, Shoulders, and Chest

The text suggests a 20-minute upper-body workout routine to help build strength and tone the arms, shoulders, and chest.

The exercises include push-ups, which engage multiple body parts; shadow boxing for agility and cardiovascular health; tricep dips using a bench or robust household item; arm circles for toning arms and shoulders; and burpees as an effective full-body exercise with emphasis on the upper body.

The suggested repetitions vary per exercise but all aim to deliver high-intensity workouts.

6. Power Yoga: Stretch and Strengthen in 20 Minutes

Power Yoga is a vigorous workout style that increases heart rate, enhances focus, and builds strength in under 20 minutes.

A Power Yoga routine involves starting with Sun Salutations to warm up the body, followed by standing poses like Warrior I and II, and Triangle Pose to strengthen legs, arms, and core while improving balance.

The routine incorporates balancing poses like Tree Pose or Eagle Pose to boost focus and promote body balance. It then transitions into seated poses for calmness and muscle relaxation before ending with Savasana for total body-mind relaxation.

7. Calisthenics Countdown: Bodyweight Basics Within 20 Minutes

This workout routine is a 20-minute calisthenics program focusing on push and pull exercises, followed by an AMRAP (As Many Rounds As Possible) set.

Starting with upper body exercises like dumbbell bench press and tricep extensions, the routine then transitions to bicep-focused workouts such as bent-over rows and bicep curls.

After these segments, there’s a 10 minute AMRAP phase including both weighted and bodyweight abs exercises like deadbugs, leopard crawls, side planks, Spiderman’s with rotation, Pallof press variations among others. The routine finishes with a cooldown stretch to reduce post-workout fatigue.

8. Tabata Training: Fast-Paced Fat Burning

Tabata training is a high-intensity interval training (HIIT) method based on the research of Japanese scientist Dr. Izumi Tabata, which only requires four minutes.

It consists of eight rounds of intense exercises lasting 20 seconds each, with a 10-second rest in between. This 2:1 work-rest ratio accelerates metabolism and increases calorie burn rate even post-workout.

Exercises can range from running and cycling to squats and push-ups, performed at maximum effort during the active periods.

As Tabata Training is highly intense, it’s essential to take precautions with regards to health conditions or injuries and focus on the quality rather than quantity of repetitions for optimal results.

9. Pilates Power: Core and Posture in 20 Minutes

The Pilates Power session is a 20-minute home workout routine that targets the core and improves posture.

It begins with a warm-up to get the blood flowing, followed by two sets of dumbbell lunges for lower body strength.

Then come renegade rows and a dumbbell squat to press exercise for upper body toning, both in two sets. Dumbbell deadlifts are next, targeting the back, legs and core.

Alternating dumbbell twists focus on full-body movement with an emphasis on the core, also performed in two sets. The session wraps up with 2 minutes of cardio – either rowing, running or jumping rope.

10. Kickboxing Cardio: A Fight-Style Fitness Finisher

The text describes a high-intensity kickboxing cardio workout that can be completed in under 20 minutes. The routine begins with a three-minute warm-up of light cardio, followed by a series of quick jabs and hooks for 60 seconds.

This is then paired with an intense minute of movements like burpees or high-knees. A 30-second “power sprint” follows, before moving into rounds of front kicks, side kicks, or roundhouse kicks.

Another high-intensity movement such as star jumps is then added to keep the heart rate elevated for another minute.

The routine concludes with power crosses and uppercuts for one minute, and ends with two minutes of light stretching to aid muscle recovery.

Frequently Asked Questions

How can I maximize the benefits of short, intense workouts?

In short workouts, the focus should not be the duration, but the intensity and form. The most effective strategies for short sessions include compound movements (e.g., push-ups and squats), explosive movements requiring power (e.g., tuck jumps and long jumps), and full-body movements that challenge your cardiovascular system (e.g., burpees and mountain climbers).

How can a full-body workout be completed in 20 minutes?

Full-body workouts can be achievable in 20 minutes by focusing on compound exercises. These are movements that engage multiple muscle groups simultaneously, such as squats, push-ups, or deadlifts. The benefit of compound exercises is that they quickly elevate your heart rate, unlike isolation exercises that work one muscle group at a time.

What preparation is required for a 20-minute workout?

Before starting any workout, regardless of duration, it’s crucial to warm-up and cool-down. For a 20-minute workout, your warm-up should be efficient and shouldn’t exceed 15 minutes. A 3-5 minute warm-up is suitable to boost your blood circulation.

What should my 20-minute workout consist of?

For an efficient full-body, no-equipment workout, perform five body weight squats, five push-ups, and a 30-second plank, six times. Rest no more than 30 seconds between rounds. If this is too easy, intensify your workout by increasing the repetitions. If you have access to a dumbbell or kettlebell, incorporate them into your workouts. A 20-minute timer can help you maintain the pace.

What other 20-minute workouts can I opt for?

For a core and posture-focused workout, try a Pilates Power session. If you prefer a high-intensity routine, a 20-minute kickboxing cardio workout using warm-ups, rapid-fire movements, power crosses, and a cool-down is recommended. Lastly, Tabata training can offer an effective, quick routine that mixes periods of high-intensity exercises and short rest intervals.