Working out doesn’t have to take hours.
Seriously, why waste your time in the gym when you can often achieve BETTER results in far less time?
You see most people waste time in the gym by committing these cardinal sins, be honest, how many of these do you do?
Well, it doesn’t have to be that way.
Maybe you want to cut down on your gym time as you’re currently spending far too much time there?
Perhaps you aren’t achieving your fitness goals because you think ‘you don’t have time’ to complete the workouts and you want a faster, easier alternative?
Or maybe, you’re just so busy that you have to work out on your lunch break, you’ve only got 20 minutes to spare, but you still want maximum fat loss results for your efforts?
Well don’t worry, we’ve got you covered.
Read on to see how.
Workout A – All the Bells and Whistles
Equipment needed: Dumbbells or kettlebells
Time required: 4 rounds of 5 minutes, 20 minutes total.
All you need for this full body blast is a pair of dumbbells or kettlebells that are heavy enough to make it challenging for you.
The workout is straightforward. Each round is 5 minutes long and consists of 4 exercises for 1 minute each followed by 1 minute of rest.
You will do 4 rounds overall bringing your time to 20 minutes total.
Exercise 1: Dumbbell squat (1 minute)
Holding a pair of dumbbells at shoulder height, sit down into a squat position, breaking parallel and then stand back up.
Exercise 2: Shoulder press (1 minute)
Keeping those weights at shoulder height (or grabbing a new pair if you have more available) start to press the weights up above your head and back down to your shoulders in a controlled manner. Keep pushing for the full minute.
Exercise 3: Dumbbell row (1 minute)
Slightly bend the knees and bring the chest down to a 60-degree angle, keeping the back straight. From here you pull your arms back, squeezing the lats (back) as you pull the weights up, the lower back down to position.
Exercise 4: Single leg deadlift (1 minute)
Standing, with the weights in each hand, keep one foot planted to the floor and hinge at the hips, bringing the opposite leg back behind you. The key here is to keep the hips neutral as you go back.
Rest 1 minute
Repeat 3 more times
Workout B – Nothing but Body-weight
Equipment needed: Nada
Time required: 19 minutes 30 seconds
The beauty about this workout is it can be done anywhere. At home, at the gym, in a hotel room or outside on a patch of grass, you just need yourself.
Format: The workout is based on an AMRAP (as many reps/rounds as possible) style of exercise and has 3 different circuits. Your goal here is to complete each circuit, as many times as you can during the 5-minute time limit.
Circuit 1: 5-minute AMRAP
20 Bodyweight squats
10 Jump lunges
5 Push ups
Take 90 seconds rest before starting circuit 2
Circuit 2: 5-minute AMRAP
30 High knees
20 Mountain climbers (floor)
10 Press ups
Take 90 seconds rest before starting circuit 3
Circuit 3: 5-minute AMRAP
30-Second plank hold
You’re done, get your breathe back and cool down
Workout C – Meet you at the Bar-bell
Equipment needed: Barbell with weights
Time required: 20-minute AMRAP
This workout is a Barbell complex and the idea is you don’t let go of the bar until you have finished each round.
Then you rest.
A barbell complex is a fantastic way of working that allows you to maximize results in minimal time.
You will perform big, compound exercises at a rate that not only gets the heart rate going but also gets the muscles pumping.
Be warned, this is not going to be easy.
When selecting your weight, pick a weight that you can successfully shoulder press 8-10 times and use this for the duration.
The format is simple, you will complete the following moves, for 8 reps each, one after the other, until you have completed the last one and that is 1 round.
Once you have completed the back squat you can rest, the goal here is to do as many rounds as you can in the 20-minute time limit, the trick is getting the right amount of rest 60-90 seconds is a good range to aim for.
You don’t want to spend too long resting and waste time, but you don’t want to cut it short and burn out faster. Just judge it carefully and do your best.
Whatever you decide, this barbell complex is a great way for you to get maximum results for your time and you’ll certainly feel the burn once after this workout.
So there you have it, 3 powerful workouts that will help you to torch fat in 20 minutes or less.
All three will test you in different ways and are so challenging that you can do them over and over again and get different results each and every time.
As your fitness improves the weights you use will get heavier and your reps will get faster giving you new goals to work towards.
You can keep challenging yourself with these quick and easy workouts and before you know it, your body will begin to change.
20 minutes is all you need to start seeing the results you’ve always wanted so now there really is no excuse.