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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!

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.

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
Watch The Video - 2:34

Arm workout
Superset
1

Barbell Curl

2 warm-up sets of 10 reps
Barbell Curl Barbell Curl

Lying Triceps Press

2 warm-up sets of 10 reps
Lying Triceps Press Lying Triceps Press

Superset
2

Barbell Curl

3 sets of 10 reps
Barbell Curl Barbell Curl

Lying Triceps Press

3 sets of 10 reps
Lying Triceps Press Lying Triceps Press

Superset
3

Hammer Curls

3 dropsets to failure
Hammer Curls Hammer Curls

Seated Triceps Press

3 dropsets to failure
Seated Triceps Press Seated Triceps Press

Superset
4
Standing Biceps Cable Curl Standing Biceps Cable Curl

Triceps Pushdown

1 set of 25 reps
Triceps Pushdown Triceps Pushdown


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 Shoulder Workout
Watch The Video - 2:48


Shoulder Workout
1
Side Lateral Raise Side Lateral Raise

2
Front Dumbbell Raise Front Dumbbell Raise

3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Dumbbell Shrug

1 drop set of 100 reps
Dumbbell Shrug Dumbbell Shrug


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
Watch The Video - 4:08


Chest Workout
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

1 drop set of 50 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Cable Crossover

1 drop set of 50 reps
Cable Crossover Cable Crossover

4

Pushups

1 set of 100 reps
Pushups Pushups


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
Watch The Video - 4:25


Back Workout
1

Pushups

1 set of 50 reps
Pushups Pushups

Superset
2

Seated Cable Rows

3 sets of 10 reps
Seated Cable Rows Seated Cable Rows
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


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 Leg Workout
Watch The Video - 4:28


Leg Workout
1

Leg Press

2 drop sets of 25 reps
Leg Press Leg Press

2

Lying Leg Curls

2 drop sets of 25 reps
Lying Leg Curls Lying Leg Curls

Superset
3

Standing Calf Raises

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 20 reps
Seated Calf Raise Seated Calf Raise


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.