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Not Much Time – Pick and Choose from 20 minute workouts

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Sometimes, instead of having a full hour to train, you are limited to 20 minutes or so. Here are a few 20 minute workouts that you can combine to make a 40-60 minute workout, or pick one when short on time.

Burpee / dynamic stretch pyramid 1-10: Run 25m 1 burpee, run 25m 2 burpees = runs can be a variety of dynamic stretches (buttkickers, leg swings, stretch / steps, etc). This one takes about 5 minutes and makes a great warmup.

Weight Room 20 mins
As many rounds as possible (AMRAP) in 20 minutes

Pullups max
Push Press 10
Rows 10
Bench Press 10
Abs of choice 1 min
This one is an upper body exercise that features a two push and two pull exercise and an ab of choice for 1 minute.

Running - Run 20 minutes - how far do you get?

Run / PT Mix
Repeat as many times as possible for 20 minutes
Max Pullups
Pushups 25
50m easy jog
100m sprint
50m easy jog
100m sprint

20 minute swim – How many laps do you get?
20 minute bike pyramid – Make each minute harder by increasing resistance by 1-2 levels each minute until you fail to maintain 80-100 rpms.
20 minute tread water – Combination of no hands and hands only as a mobility session.

There are countless ways to get 20 minutes of activity, as you can see. Get creative with your 20 minutes and get something in – even if it is a 5-10 minute walk after every meal of the day.

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Stew Smith Workouts

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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