20-Minute Workout Plan

4 Weeks / 2 Days per Week / Intermediate

20-Minute Workout Plan

20-Minute Workout Plan

4 Weeks / 2 Days per Week / Intermediate

20-Minute Workout Plan

4 Weeks / 2 Days per Week / Intermediate

  • Day 1
  • Day 2
20 Minute Military Circuit Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
1 sets, 1 reps
1 1 -- --:--
Quads / Beginner
1 sets, 1 reps
1 1 -- --:--
Lats / Intermediate
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 00:03:00
1 -- 00:03:00 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 2 reps
1 2 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 00:03:00
1 -- 00:03:00 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 2 reps
1 2 --:--
--
--
1 sets, 2 reps, 01:00 rest
1 2 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For this 20 minute workout, you are not going to do a set number of repetitions per exercise. Instead, you are going to lift for a set time period. In the reps/distance category the number represents the number of minutes you will do the exercise for.

This type of lifting will really challenge your muscles. Make sure you pick a weight that you can do for the whole time but is still challenging. There are no breaks in between the exercises. Once you finish an exercise, you must move directly on to the next one.
This workout is based on a military circuit workout. You can alternate between this workout and the free weights workout to mix up your routines.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The 20 Minute Workout Plan is a 20 minute full body workout designed for those who are severely pressed for time, but still want to maintain their fitness. This well-designed program offers extreme results, while making sure you can finish each workout without sacrificing unnecessary time, ei... more

The 20 Minute Workout Plan is a 20 minute full body workout designed for those who are severely pressed for time, but still want to maintain their fitness.

This well-designed program offers extreme results, while making sure you can finish each workout without sacrificing unnecessary time, either at the gym or at home.

So You Say You Have No Time for Working Out?

This 20 minute workout routine takes away the excuse of not having enough time to get in great shape.

While something like a 10 minute workout is better than no workout at all, a 20 min workout actually allows for full body stimulation and can promote lasting change, forcing the body to work at a speed that will help increase cardiovascular endurance, as well.

Three Days A Week to A Whole New You

The twenty minute workout is broken into two different workouts, designed to be alternated, for a total of three workouts per week. For instance, week one would have you do the military circuit on day one, the free weights workout on day two, and the circuit again on day three.

The following week would reverse the order, giving you the ability to complete each workout three times each within two weeks.

Intensity Matters

The key to 20 minute fitness is intensity. Rest between sets is very minimal, at best. For the most part, you will complete one exercise and move immediately to the next without resting.

This makes for an extremely intense 20 minute workout that will ramp up muscle building, along with torching bodyfat in the process due to the amount of work performed in the time given.

How Strong Can You Get In 20 Minutes?

For the military circuit, you will be performing each exercise from 1-3 minutes (see notes), going through the entire workout without rest until the end. The timing in this sequence means you can truly test your physical and mental strength to push it until the end of each exercise.

The free weights portion of the 20 minutes workout cuts the number of exercises almost in half, but allows you to increase the wait for each move, as well as including few very brief rest periods.

Even the Busiest People Can Be Fit

This is the best 20 minute workout for both women and men alike. The variance between the two workouts will keep the muscle confusion high, and the downtime low, making getting lean and strong quite possible in less time than it takes to sit and watch a sitcom.

Building strength and power, as well as shedding unwanted fat is quite possible using this 20 minute workout routine.

Anyone can find 20 minutes three times per week. If you want the best 20 minute workout for your time, then look no further than the program here. Your answer to time-saving fitness is here at last! Why not get started today??

20 Minute Free Weights Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
2 sets, 10 reps, 00:30 rest
2 10 -- 00:30
Chest / Beginner
2 sets, 10 reps
2 10 -- --:--
Triceps / Beginner
2 sets, 12 reps, 00:30 rest
2 12 00:30
--
--
2 sets, 8 reps
2 8 --:--
--
--
2 sets, 10 reps, 00:30 rest
2 10 -- 00:30
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This 20 minute workout will work your whole body and will also help to improve your cardio. You can alternate between this workout and the military circuit to mix up your routines.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The 20 Minute Workout Plan is a 20 minute full body workout designed for those who are severely pressed for time, but still want to maintain their fitness. This well-designed program offers extreme results, while making sure you can finish each workout without sacrificing unnecessary time, ei... more

The 20 Minute Workout Plan is a 20 minute full body workout designed for those who are severely pressed for time, but still want to maintain their fitness.

This well-designed program offers extreme results, while making sure you can finish each workout without sacrificing unnecessary time, either at the gym or at home.

So You Say You Have No Time for Working Out?

This 20 minute workout routine takes away the excuse of not having enough time to get in great shape.

While something like a 10 minute workout is better than no workout at all, a 20 min workout actually allows for full body stimulation and can promote lasting change, forcing the body to work at a speed that will help increase cardiovascular endurance, as well.

Three Days A Week to A Whole New You

The twenty minute workout is broken into two different workouts, designed to be alternated, for a total of three workouts per week. For instance, week one would have you do the military circuit on day one, the free weights workout on day two, and the circuit again on day three.

The following week would reverse the order, giving you the ability to complete each workout three times each within two weeks.

Intensity Matters

The key to 20 minute fitness is intensity. Rest between sets is very minimal, at best. For the most part, you will complete one exercise and move immediately to the next without resting.

This makes for an extremely intense 20 minute workout that will ramp up muscle building, along with torching bodyfat in the process due to the amount of work performed in the time given.

How Strong Can You Get In 20 Minutes?

For the military circuit, you will be performing each exercise from 1-3 minutes (see notes), going through the entire workout without rest until the end. The timing in this sequence means you can truly test your physical and mental strength to push it until the end of each exercise.

The free weights portion of the 20 minutes workout cuts the number of exercises almost in half, but allows you to increase the wait for each move, as well as including few very brief rest periods.

Even the Busiest People Can Be Fit

This is the best 20 minute workout for both women and men alike. The variance between the two workouts will keep the muscle confusion high, and the downtime low, making getting lean and strong quite possible in less time than it takes to sit and watch a sitcom.

Building strength and power, as well as shedding unwanted fat is quite possible using this 20 minute workout routine.

Anyone can find 20 minutes three times per week. If you want the best 20 minute workout for your time, then look no further than the program here. Your answer to time-saving fitness is here at last! Why not get started today??

283 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Chin-Up Bar
  • Dumbbells
  • Hamstring Curl Machine
Show All
20-Minute Workout Plan

283 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Chin-Up Bar
  • Dumbbells
  • Hamstring Curl Machine
Show All