How to Get a Full-Body Workout in 20 minutes

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By staysik
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Work all your muscles in 20 minutes!

Many people don't exercise because they don't have the time to go to the gym, or find childcare, or whatever the reason. This can be solved by doing short workouts that are high-intensity and make use of multiple muscle groups all at once.

Difficulty: Easy

Instructions

Things You'll Need:

A set of dumbbells of about medium-weight for you; about 5-12 lbs.
A mat or towel if you're working out on hard-floors

Step 1

Strenth circuits are very effective and efficient

Warm up with some light exercise, like marching in place or step-touches for 3-5 minutes. Do each exercise for the amount of time recommended, or for one minute with no rest in-between to keep your heart rate up.
Step 2

Push-ups work abs, chest, back and arms!

Do push-ups for one minute, then move quickly to your next exercise.
Step 3

Keep your abs tight to support your spine while doing rows.

The next exercise works your back and rear-deltoids and is bent-over rows- stand with legs about shoulder-width apart, holding dumbbells in each hand, bend at the hips at about a 45 degree angle. Hold dumbbells with palms up next to your ribcage, and slowly lower arms towards the floor as you turn your palms, facing inwards & keep your back straight with your abs engaged. Do this for one minute.
Step 4

Working biceps while doing plié squats does two exercises in one!

The next exercise is plié squats with hammer curls. Stand with your legs very wide apart, so when you squat down your knees don't go past your toes. Squat down, with weights in each hand facing inward. As you move up, push through your heels, keep your back straight and curl your arms up towards your shoulders. Lower arms and repeat movement for one minute
Step 5

Bicycle crunches are the most effective ab exercise!

Lie down on your back and do bicycle crunches for one minute.
Step 6

Keep your abs tight to support your back while exercising.

Next exercise is lunges with lateral raises. Standing with weights in each hand, lunge forward with right leg at a 90 degree angle, bending your knee no farther than the toes. Hold for one second, and then push off from your right foot, once you're standing straight, in the start position, raise your arms out to the sides up to shoulder level. Hold for one second and slowly lower your arms to your sides. Keep your abs engaged this entire time. Now lunge forward in the same way with your left leg. Repeat the lateral raise after each lunge for one minute.
Step 7

Tightening your abs and triceps together in one move.

Lie down on your back and with weights in hands, hold your arms straight above your shoulders. Keeping your upper arms still, bend your elbows, lowering the weights to your forehead. As you straighten your arms again, bring your knees in a reverse crunch. Keep doing the triceps raises and reverse crunches together for one minute.
Step 8

Full body workout in 20 minutes!

That series of exercises was one circuit, working your full body. Repeat this circuit again and you will have your full-body 20-minute workout complete!! If you have extra time, do another circuit or two.
Step 9

Stretching after a good workout feels great!

March in place, or step side-to-side (step-touches) for about 2 minutes to cool-down. Stretch all the muscles you worked, making sure to hold each stretch for at least 25 seconds.
Step 10

Stay strong and flexible by consistent exercise

Do this 2-3 times per week to keep your muscles toned and strong. Be sure to allow for one day of rest between each of these workouts so you don't overwork your muscles.