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!
If you like these workouts, check out more of my fitness programs here!
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