Short on time? All you need for this total body workout is 20 minutes, one set of dumbbells, and a resistance band or loop. Don’t have access to any equipment? No problem! Substitutions have been listed below.
This is a short workout, so try to move straight through the full routine without resting!
20-Minute Express Workout
Complete each exercise for 30 seconds, moving immediately from one to another without resting. Do as many reps as you can during the 30 seconds.
- Jumping jacks
- Run in place with high knees, pumping the arms hard
- Lunge side to side with wide legs, toes pointing straight forward or slightly outwards
- Alternating jabs with knees bent in a slight squat
Complete this sequence 2 times in a row without stopping, then transition to the upper body workout.
- Pistol squats – 15 reps with each leg
- Squatting side steps with resistance band* – 20 each side (40 total)
- Seated hamstring lifts – 50 reps
- Cardio! Run in place with high knees for 1 minute
*This exercise can be done without a resistance band if you don’t have one.
Use medium weights. Complete this sequence 3 times in a row without stopping, then transition to the core workout.
- Push-ups with rows – 15 with each arm (30 total)
- Bicep curl to shoulder press – Do as many reps as you can in 1 minute
Don’t have any dumbbells? Substitute a plank with opposite shoulder taps (25 with each hand) for exercise 1, and triceps dips (as many as you can for 1 minute) for exercise 2.
Complete each exercise for the amount of time listed. Do the sequence 2 times in a row without stopping.
- In-and-outs (without arm support) – 1 minute
- Russian twists with a dumbbell or medicine ball between the knees – 1 minute
Stretch for a few minutes when you’re done, then go enjoy your day!
Squatting side steps with resistance band
Seated hamstring lifts
Push-ups with rows
Bicep curl to shoulder press
In-and-outs (without arm support)
Russian twists with dumbbell or medicine ball between the knees
As always, listen to your body and your doctor when starting a new fitness program. I’m an enthusiast, but not a healthcare professional. Although running and exercising are TOTALLY AWESOME, they also come with risks. Be bold, but be smart!