20 Minute Workout Plan | Save Yourself Some Time

Written by Jamie Bantleman

Five 20 Minute Workout Plans

In this plan I have built 5 programmes to help those who struggle for time. Whether it is time to get out of the office and into the gym or whether it’s between leaving work and picking the kids up, it is very hard to balance the time required for an efficient workout. However, what if I told you that you could have an incredibly intense training session in just 20 minutes? Here is 5 different plans that you can use Monday to Friday when you are pushed for time.

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Workout 1

Order Exercise Reps
A1 Dumbbell Push Press 10
A2 Dumbbell Squat 10
A3 Machine Chest Press 10
A4 Vertical Jump 10
A5 20 seconds spin bike sprint  10
Repeat as many times as you can in 20 mins

Workout 2

Order Exercise Sets Reps Rest
A1 Dumbbell Flat Chest Press 3 6 10s
A2 Wide Lat Pull Down 3 12 10s
A3 Dumbbell Side Laterals 3 25 45s
B1 Dumbbell Squat 3 6 10s
B2 Lying Leg Curl 3 12 10s
B3 Leg Extension 3 25 45s

Workout 3

30s Incline Deadmill Sprints
30s Rest
30s Vertical Jumps
30s Rest
30s Press Ups
90s Rest
Repeat for 20 mins

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Workout 4

Order Exercise Sets Reps Rest
A1 Barbell Military Press 3 8 10s
A2 Barbell Back Squat 3 8 30s
B1 Barbell Bent Over Row 3 10 10s
B2 Barbell Deadlift 3 10 30s
C1 Barbell Walking Lunges 3 12 10s
C2 Barbell Push Press 3 12 30s

Workout 5

Exercise Reps
A1 Barbell Bent Over Row 10
A2 Barbell Back Squat 10
A3 Barbell Push Press 10
A4 Barbell Static Lunge 10
A5 Barbell Upright Row 10
Repeat for 20 mins

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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