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Our Best 20 Minute Workouts

Our Best 20 Minute Workouts
Chris Appleton
Author & Editor2 years ago
View Chris Appleton's profile
A 20 minute workout takes up 1.4% of your day and that 20 minutes can make a big difference to your fitness and strength levels.  A simple workout taking just 20 minutes can change your day and it doesn’t even need to include equipment or a lot of space.  All you need is yourself, fluids and a little space to do it. So if you can’t make it to the gym, or would just prefer to train at home, let's get into it! 


Our 20-Minute Workouts


20 Minute HIIT for Fat Loss

  1. Jump squat with pulse walk
  2. Prisoner walk
  3. Shadow boxing - outwards
  4. Side lunges
  5. High knees
  6. Jump squats
  7. Shadow boxing - upwards
  8. Jumping jacks
  9. Burpee tuck jump

20 Minute HIIT At Home | No Equipment Workout

  1. Shoulder taps
  2. Inch worms
  3. Bicycle crunches
  4. Heel touches
  5. Leg raises
  6. Mountain climbers
  7. Plank

Get A Sweat On With This 20-Minute Full-Body Resistance Band Workout

  1. Banded press up
  2. Deadlifts
  3. Squat walk to jump
  4. Banded plank jacks
  5. Seated row
  6. Banded press up
  7. Deadlifts
  8. Squat walk to jump
  9. Banded plank jacks
  10. Seated row
  11. Banded press up
  12. Deadlifts
  13. Squat walk to jump
  14. Banded plank jacks

Workout From Home |20-Minute Lower Body 

  1. Close to wide squats
  2. Jogging on the spot
  3. Lunges
  4. Squat jumps
  5. Calf raises
  6. Close to wide squats
  7. Jogging on the spot

20-Minute HIIT Session

  1. Plank workouts
  2. Press ups / Superman press ups
  3. Plank twists
  4. Squat jumps / lunges
  5. Mountain climbers / squats
  6. Squat / prison squat
  7. Jackknife crunch
  8. Straight arm sit ups
  9. Press ups / scorpion mountain climbers
  10. Burpees
  11. Heel walks / hip thrusters
  12. Crossed hip thrusters
  13. Bicycle crunches
  14. Raise knee tuck crunches
  15. Jump lunges
  16. Jump squat / floor tap
  17. Plank get ups
  18. Heel touches
  19. Burpees
  20. Rest & stretch out

Train At Home| 20-Minute Build Muscle Workout

  1. Plank walkouts
  2. Side planks
  3. Hand release press ups
  4. Squats
  5. Half burpees
  6. Close grip press ups
  7. Kneeling renegade row
  8. Controlled jackknife
  9. Leg raises
  10. Lunges
  11. Squat hold
  12. Plank shoulder taps
  13. Kneeling plank
  14. V-sit hold
  15. Reverse crunches
  16. Glute bridges
  17. Glute bridge holds
  18. Off-set press ups
  19. Renegade rows / press ups
  20. Reverse lunges
  21. Burpees


Take Home Message

If you don't quite have the time to complete your usual gym session, swap it out for a 20-minute session. Simple, quick and effective - what more could you want?

To optimise your training, check out our complete range of products, accessories and clothing here.



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Chris Appleton
Author & Editor
View Chris Appleton's profile