20 and Done Full Body Workout
When you only have 20 minutes it can be tempting to just gun it from the start. But if you strategically plan your workout to add in small bits of rest, you can actually work harder during the "on" session — and you'll keep your form. That's why personal trainer and Jiu-Jitsu black belt Jimmy Minardi likes this workout so much. Plus, he says that because you're working so hard during the session, you'll actually end up burning more calories afterwards, thanks to the effects of excess post-exercise oxygen consumption.
Do three sets of this warm-up with 10 reps for the first round, 15 reps for the second, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
- Pistol Grip or Parallel Grip Pull-ups: Use whichever bar set up you have handy and if you need assistance, feel free to use a resistance band.
- Abdominal Leg Throw Downs: You'll need a partner for this one. Lie on your back with your legs straight up in the air. Have your partner push your legs down. When your legs are almost to the ground, raise them back up again.
- Incline Chest Press: Using a dumbbell in each hand, sit on an inclined bench and press up from your chest.
If set calls for medicine ball passes with a partner, but if you're working out solo, throw against a wall. Do three circuits with 10 reps in the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
- Medicine Ball Overhead Throw: If you can, do this on an incline slant board (feet above your head). Have a partner throw you the ball, curling down onto the board once you've caught it. Curl back up and throw the ball back to your partner.
- Medicine Ball Chest Pass: Pass the ball to your partner throwing it forcefully from your chest.
- Standing Medicine Ball Scoop Throw: Throw a medicine ball between you and a partner starting low and tossing the ball up. When your partner tosses the ball back you should try and catch it low to the ground.
Upper Body Strength Set
Do three circuits with 10 reps for the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
- Triceps Dips: Keep your elbows close to your sides, so your triceps are doing the work.
- Knees to Knuckles: In a captain's chair, keep your back straight as you lift your legs up to meet your arms. Ideally you should do this with straight legs, but if you need to bend your knees to start that's okay.
- Straight Bar Bicep Curl: Make sure to find a weight that you can do three high-rep rounds with.
- Flat Bench Press: This is a bench press done with the bench set all the way flat.
Do three circuits.
- Box Jumps Holding a Medicine Ball: Leap onto a box in a single bound; focus on landing softly. Perform for 45 seconds, then rest for 15.
- Lateral Side Lunges on Low Box: Stand on top of the box with your feet together. Lunge laterally off the step onto the floor on your left foot and bend slightly forward from the hips, which should send you into a deep squat. Push off the floor hard enough to return to your starting position. Perform for 45 seconds, then rest for 15.
- Jumping Jacks: Perform for 45 seconds, then rest for 15.
- Smith Machine Squat: Position a barbell on the back of your shoulders. It should be further back than it would be for a normal weighted squat. Squat down by bending your hips back while allowing your knees to bend forward. Keep your back straight and knees pointed the same direction as your feet. Descend until your thighs are just below parallel to floor. Return to the top and repeat. Do 10 reps the first time around, then 15 and 20 the second and third times through.
- Mountain Climbers: Do 20 seconds fast, 20 seconds easy.