20 Minute Workout

You don't have to spend hours in the gym to get results, just a 20 minute workout can lead to good results.

The 20 minute workouts on this page are designed to be done at home, 20 minutes is not a great deal of time, even the busiest of us can spare 20 minutes.

How often should you do these workouts?
 
I recommend performing them 3 - 5 times a week for effective results, for example you could train Monday, Wednesday, Friday, or Monday to Friday with the weekend off.

How will these workouts benefit you?
 
These workouts will burn calories, tone and build muscle and they will also give your cardiovascular system a workout.

The exercises here can be done without equipment, apart from the tricep dip which requires a chair, bench or they can even be done using a bed.

Workout One

Warm up exercises
 
Arm circles - 1 minute
Hip rotations - 1 minute
Jogging on the spot - 1 minute

Main workout
 
Press ups - 4 sets of 20 reps (use the knee version if needed) Rest 30 seconds in between sets (Approximate time 3 - 5 minutes)
Rest for 1 minute
Alternating ab crunches exercise - 4 - 5 sets of 20 reps rest 20 - 30 seconds between sets (Approximate time 3 - 4 minutes)
Rest for 1 minute
Lunges - 4 sets of 20 reps, 10 reps each leg rest 30 seconds between sets (Approximate time 4 - 5 minutes)
Rest for 1 minute
Step ups - Perform for 2 minutes.

Workout Two

Warm up exercises
 
Arm circles - 1 minute

Squat thrusts - 1 minute
Rest for 30 seconds
Star jumps - 1 minute
Rest for 30 seconds

Main workout
 
Leg raises - Knee raises - if you find leg raises too difficult just raise your knees, 4 sets of 10 reps with 20 - 30 seconds rest between sets (Approximate time 4 minutes)
Rest for 1 minute
Squats - 4 sets of 10 - 20 reps depending on how difficult you find them, rest 30 seconds between sets (Approximate time 4 minutes)
Rest for 1 minute
Tricep dips - 4 sets of 10 - 20 reps rest 30 seconds between sets (Approximate time 4 - 5 minutes)
Rest for 1 minute
Side lunges - 2 sets of 10 reps for each leg, short rest between sets, (Approximate time 2 - 3 minutes)
If you perform these 20 minute workouts properly with the required effort they should make your muscles feel worked and increase your heart rate and breathing.