The 20 Minute Home Workout!

Do you want to work out, but you’re short on time? Is your busy schedule interfering with your exercise routine? No problem! You don’t have to spend hours in the gym to stay fit and healthy.

A short, intense workout can be just as effective as a regular one. The key is to train at high intensity, take short breaks, and push yourself harder with every set.

Going to the gym has its own benefits. After all, you have access to dozens of machines and fancy tools that help you put on muscle. However, you might not be able to go to the gym daily if your time is limited.

It may only take you 40 minutes to train, but it takes at least 15-20 minutes to drive to the gym, five or 10 minutes to change your clothes and take a shower, and another 15-20 minutes to drive back home.

No matter how busy you are, don’t give up exercise! A 20-minute home workout can speed up your metabolism, burn fat, and stimulate muscle growth. As long as you do the right exercises, you’ll have terrific results in less time.

Below is a quick workout that can be done anywhere. It consists of bodyweight exercises that will get your heart racing and give you a great pump. Try it out next time you’re trapped at home or in a hotel room!

The 20 minute home workout

This 20-minute workout includes six different exercises that should be performed as a circuit, with minimal rest between sets. If you have a hard time reaching the prescribed number of reps, rest 10 to 30 seconds and then continue repping out.

Perform the circuit as many times as you can in 20 minutes. Rest two minutes after each circuit.


Muscle Group Exercise Reps
Legs Bodyweight Squat 20
Chest/Delts Incline Push-Up* 20
Back Door knob rows** 30
Abs Hip Thrust 20
Legs Walking Lunge 20 total (10 per leg)
Chest/Delts Standard Push-Up 20
Abs Crunch 25

* Feet up on a chair or couch.
* Grab a towel and wrap it around the knob securely. Grab the both ends of the towel and do some rows.

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  1. Derrick Tyrone Kerns
    • F&P Admin

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