CrossFit, Exercise

Quick and Dirty Workouts for Those in a Time Crunch

img_5267.jpg

We’ve all been there.  With so much crap going on in our daily lives, sometimes it feels like there is no time for a workout.  WRONG!  Where there’s a will, there is a way.

I get it though.  It’s stressful just to come up with exercises to do when life gets hectic.  I got you.  You don’t have to think anymore.  I have created this list for you to pick and choose from.

Most workouts can be done in a traditional gym, with minimal equipment.  All workouts are 20 minutes long.  This is for 3 reasons.  First, if you are REALLY short on time you can use the first 3-4 minutes as a warm up, and still have 16 minutes to get after it.  Second, if you are using one of these workouts then you are most likely very stressed out.  I’ve always found the 20 minute workout to be effective in reducing stress and tension.  Third, if you say you don’t have 20 minutes to spare for a workout, you are lying to yourself.  Block off 20 minutes from your day and get your heart rate up!  If you have an extra 10 minutes, you can use that to warm up effectively.  I wrote an article on the perfect 10 minute warm up, check it out here!

For those who get bored easily and want some guidance on how to make your own 20 minute workout.  This first workout is for you.  The workouts following that are all ones you can pick and choose depending on your mood, equipment, and energy levels.

How to Create Your Own 20 Minute Workout

My favorite is a 20 minute “Every Minute On the Minute” (EMOM) style workout.  I always find it helpful to pick 5 movements to prevent boredom, and rotate through each minute with a different movement.  Here is my favorite:

Minute 1 – Jumping Split Lunges

Minute 2 – DB Power Clean and Jerk (light weight)

Minute 3 – Box Jumps

Minute 4 – Rowing

Minute 5 – Burpees

These compliment each other well.  Some legs, jumping, pushing, pulling, weight lifting, and a shit ton of LUNGS.  This will definitely put you in a good mood and ready to attack the day.

When creating your own workout, think of how the movements compliment each other.  Meaning, you don’t want to perform a bunch of repetitive movements.  You always want to think of movements that allow you to continually move throughout the 20 minutes.  The limiting factor should not be a heavy weight or a hard sprint-like interval.  Pick some pressing, pulling, lower body, full body, and “cardio” type movements.  Here are some other examples of movements you could do during each minute.

Minute 1 – Air Squats, Alternating Lunges (with or without weight), Lateral Ice Skater Jumps, DB Front Squats, KB Goblet Squats, light weight back/front/overhead squats.

Minute 2 – Any Snatch or Clean & Jerk Variation (Hang/Full, Muscle/Power/Squat, Barbell/Dumbbell), Push Press, Push Ups, DB Thrusters, Deadlifts (DB or Barbell).

Minute 3 – Box Jumps, Box Step-Ups, Wall Balls, Kettlebell Swings, Slam Balls, Double Unders

Minute 4 – Jump Rope, Running, Bike, Assault Bike, Ski Erg

Minute 5 – Burpees.  This minute has to be burpees.  There is no other movement that requires as much strength, stamina, and mental toughness than the burpee.  Get your burpees in!

List of My Favorite 20 Minute Workouts

20 Minute EMOM: Odd – 20 Kettlebell Swings, Even – 20 Push Ups

20 Minute EMOM: Odd – 45 seconds Double Unders, Even – 45 seconds Burpees

20 Minute EMOM: Odd – 20 Kettlebell Swings, Even – 50 Double Unders

20 Minute EMOM: Odd – 12 Calorie Assault Bike, Even – 50 Double Unders

20 Minute EMOM: Odd – 50 second Rowing, Even – 50 second Double Unders

20 Minute EMOM: One Round of “Cindy” (5 Kipping Pull Ups, 10 Push Ups, 15 Air Squats)

20 Minute EMOM: Odd – Double Unders, Even – Sit Ups

20 Minute EMOM: Odd – Rowing, Even – Burpees (This is my favorite Jason Khalipa Classic)

20 Minute EMOM: Odd – 15 GHD Sit Ups, Even – 15 Ring Dips (Stole this from Dave Musgrave)

20 Minute EMOM: Odd – 12 Calorie Assault Bike, Even – 12 Toes to Bar

20 Minute EMOM: 3 Squat Cleans (Moderate/Heavy Weight)

20 Minute EMOM: 3 Squat Snatches (Moderate/Heavy Weight)

15 Rounds: 10 Burpees/10 Kettlebell Swings (Stole this from my brother Rich)

For Time: 150 Burpees

For Time: 150 Kettlebell Swings.  Men use 53#, Women use 35#

As you can see, the possibilities are endless.  You can mix and match, substitute one movement for another and you can quickly get an amazing workout with minimal equipment.  Have fun with these!

Remember to use “ironcrew” discount code at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order!

Let me know what you think by leaving a comment below.  Get notified of new podcast episodes and blog posts by clicking the “follow” button on this page.  A new podcast episode is released every Wednesday!  You can also listen to the Iron Crew Podcast on iTunesSpotifyStitcherTuneIn Radioand YouTube!

You can also follow me on many other platforms!

YouTube – Iron Crew Athletics

Instagram – @ironcrewathletics

Facebook – Iron Crew Athletics

Twitter – @ironcrewathlete

LinkedIn – Danny Burde

Pinterest – Iron Crew Athletics

1 thought on “Quick and Dirty Workouts for Those in a Time Crunch”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s