Some days you find that you are really pushed for time and that it is nearly impossible to get a good workout in, don’t worry, the day is still plentiful and you can easily fit this 20 minute workout in there somewhere.
This isn’t just for beginners either, as you can spend your time increasing workout intensity, simply follow the plan, work hard and move quickly. You still have to get good volume over 20 minutes to see decent physique gains, one or two short workouts a week won’t get you fit.
Using the get in and get done mentality pays great dividends here, aiming for 4 to 6 intense workouts per week, choose one of the following categories:
Multi jointed exercises are great in the 5 to 8 rep range and if challenging with weight it can produce a great size and strength combination.
These three workouts are great, change them around to target different muscle groups:
Front barbell squat – 4 sets of 5 reps.
Bulgarian split squat – 3 sets of 6 reps per leg.
Trap bar deadlift – 4 sets of 6 reps.
A metabolic complex is a string of exercises performed together smoothly without rest, these are ideal for fat loss, they involve huge amounts of work in a short space of time, ideal for the time conscious.
Some of the following exercises can be a little more advanced but we are not looking for perfect Olympic standard form here, we are more looking for a safe clean set that works, don’t worry if you’re no pro, just get the basics in there, neutral spine, explosive lifts etc.
The goal is to move a lot of weight in a short space of time, because of this weight won’t be all that high, a good guide is a weight you can push overhead for 10 reps.
Done in order:
Circuit – 5 Rounds
Bent over barbell row – 6 reps.
Barbell shrug – 6 reps.
Romanian deadlift – 6 reps.
Hang clean – 6 reps.
Front barbell squat – 6 reps.
Push press – 6 reps.
Exercises done in order:
Alternating Renegade Row
Men: Use dumbbell weight 50% of bodyweight for goblet squats.
Women:Use dumbbell weight 30% of bodyweight for goblet squats.
Repeat trisets for 20 mins with 40 – 60 seconds rest between each triset.
Goblet Squat – 12 reps.
Pushups – 8 Reps.
Plank – 40 Seconds.
A challenge is doing as much work as possible within a set time period, this is a good way to keep the workout fresh and intensity high. Perform multi joint lifts and do as many as you can before time expires.Low technique lifts are best as heavy fatigue can make heavier lifts dangerous.
Pick a weigjht that is 30-40% of your 1RM for back squats, do as a many reps as possible without putting the bar back, do 2 sets of goblet squats to warm up.
Barbell squats – 3 minutes with 3 minutes rest.
Barbell Squats – 2 minutes with 2 minutes rest.
Barbell squat – 1 minute.
Go through the following exercises until you reach the target number, it will take at least 8 cycles to get to the goal, with fatigue this may take 10 – 12.
Pushups – 10 reps, Goal – 80 reps.
Pull ups – 5 reps Goal 40 reps.
Push-ups – closed triceps position – 10 reps, goal of 80 reps.
Chin-ups – 5 reps with 40 reps as the goal.
The workouts above help count as conditioning but nothing replaces the good old-fashioned methods:
Find an open area, take five cones and set up a geometric shape, pick any combo of sprinting, backpedaling and shuffling between the cones, it matters more that you move explosively, staying low with your chest out and back straight.
On a hill with a moderate length of 20 to 40 yards, sprint up the hill timing it and then walk back down, at the bottom use a 6:1 rest to work ratio, so if you sprinted 6 seconds then rest 35 seconds and go again, repeat for 20 minutes.
Distance running is not great for building a lean, muscular physique. Interval runs are a great change that won’t burn up muscle tissue. The following performed for 20 minutes are very effective and simple:
Ideally you should be following a 5 day split, this can be two days of mid-range strength training and one day each for complexes, challenges and conditioning. If only four days are available then skip a challenge or conditioning program. If you have an extra 6th day then add a second day of complexes or challenges.
Simply chose a workout from each category and go for it, you’ve probably noticed a lot of squatting involved, a multi-joint exercise like a squat will give you the greatest whole body stimulus, if your legs are a little sore then reduce the load the next time out but keep going and your body will adapt to suit.
So you can see that a quick 20 minute workout is do able for almost anybody.
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