100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

No Time To Train? Try These Intense 20 Minute Workouts!

I decided to come up with some quick workouts - for each body part - on those days that I have to be in and out fast. Try these intense 20-minute workouts!

It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today.

There is no point in going when you have less than a half hour to workout. So you decide to just skip it and go tomorrow. You can do two body parts to make up for it.

Not So Fast ... You Can Get It Done!

Author Roger Lockridge

Author Roger Lockridge

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

Twenty minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't Waste Time At The Gym: If you spend your precious moments in the gym socializing, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

Do Not Rely On These As A Regular Workout Plan: Although they are great for the situations we have already covered, I do not advise them as a regular training plan.

RELATED POLL
Have You Ever Skipped A Workout Because You Were Short On Time?
Yes
No

The Workouts

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

1 / Arms

It happens to all of us. We're already pressed for time during the day, and somehow we need to find time to get a training session in. What many of us don't know is that you can still get in a great workout in just 20 minutes. Try this intense 20-minute arm workout and watch your guns blow up! 20-minute Arm Workout

Barbell Curl

Barbell Curl

20 Minute Arm Workout

Watch The Video - 02:34


2 / Delts

We've all said it at one time or another, "I don't have time to work out!" No more excuses, your problem is now solved! With this quick, intense and effective shoulder workout, you can take 20 minutes to destroy the gym, and then get the heck out! 20-Minute Delts Workout

Lateral Raises

Side Lateral Raises

20 Minute Shoulder Workout

Watch The Video - 02:48


3 / Chest

A lack of time doesn't need to be an excuse to miss your workout. Fitness Expert Brandon Poe is here to show you a fast and easy way to get your chest workout in just 20 minutes! 20-Minute Chest Workout

Bench Press

Incline Barbell Press

20 Minute Chest Workout

Watch The Video - 04:08


4 / Back

A lack of time doesn't need to be an excuse to miss your workout. Brandon Poe is here to show you a fast and easy way to get your back workout in just 20 minutes! 20-Minute Back Workout

Seated Cable Row

Seated Cable Rows

20 Minute Back Workout

Watch The Video - 04:25


5 / Legs

With our busy everyday lives it isn't always easy to find time to work out. Luckily there is a 20-minute solution to getting in a good legs workout. Watch as Brandon Poe runs you through this fast and easy workout! 20-Minute Legs Workout

Leg Press

Leg Press

20 Minute Leg Workout

Watch The Video - 04:40


Conclusion

Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes.

That includes getting to the gym when you know you don't have much time. These workouts are intense so don't take them lightly.

If you have any questions or comments, email me at rock23@bodybuilders.com. You can also contact me on BodySpace. If you don't have BodySpace, it is free and you can sign up here.


Bookmark and Share

Related Articles

About The Author

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

4 Ratings

4

Comments

Showing 1 - 4 of 4 Comments

(5 characters minimum)

      • notify me when users reply to my comment
TheAngelsReason

Rep Power: 0

  • rep this user
TheAngelsReason

Hi Roger,

Can I use this as a weekly regime?
I currently work 12 hour days so i'm trying to do some quick workouts.
Have about 30 mins to work with.

Apr 21, 2013 9:05pm | report
rocklockridge

Rep Power: 0

  • rep this user
rocklockridge

Hi. If it comes down to these or nothing then yes do them. I do believe that eventually you will have to adjust and go with something that has more overall volume but for your situation this should work for you for a while.

Nov 19, 2013 7:17am | report
hugosand

Rep Power: 0

  • rep this user
hugosand

Hey, where is the abs exercise? You say there is one:
"I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms."

Nov 18, 2013 3:55am | report
rocklockridge

Rep Power: 0

  • rep this user
rocklockridge

I apologize but I actually didn't include abs when this was originally published. However if you are looking for a 20 minute ab workout, here you go.Perform each of these movements without rest. That is one cycle.

Reverse Crunches - 15 reps
Weighted Crunches - 15 reps
Side Bends - 15 reps per side
Planks - 20 seconds

Rest for 30 seconds between cycles. Repeat for 4 cycles.

Nov 19, 2013 7:16am | report
Showing 1 - 4 of 4 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com