No Time To Train? Try These Intense 20 Minute Workouts!
Name: Roger "Rock" Lockridge
Occupation: Bodybuilding.com Contributor and
Domestic Abuse Awareness Advocate
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!
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.
Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.
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
Watch The Video - 02:34
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 Shoulder Workout
Watch The Video - 02:48
- Side Lateral Raise
- Front Dumbbell Raise
- Seated Bent-Over Rear Delt Raise
- Dumbbell Shrug
1 drop set of 100 reps
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
Watch The Video - 04:08
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
Watch The Video - 04:25
1 set of 50 reps
- Seated Cable Rows
3 sets of 10 reps
- Close-Grip Front Lat Pulldown
3 sets of 10 reps
- Hyperextensions (Back Extensions)
1 set to failure
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 Leg Workout
Watch The Video - 04:40
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.
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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.
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.
1. i want to ask these short workout dosent built muscles & just for the tonne up
2. are these effective workouts ,will it helps me build stronger muscles?
or should i choose some other workout plans
These workouts were designed as alternatives for situations where you may not have much time to train but still want to get something done instead of skipping the workout. I would suggest looking for a program with more volume for more size and strength. The Kris Gethin Muscle Building Trainer is a great one to check out.