Not Much Time — Pick and Choose from 20-Minute Workouts

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- to 60-minute workout, or pick one when short on time.

Burpee/dynamic stretch pyramid 1-10: Run 25 meters, one burpee; run 25 meters, two burpees ... continue to 10. Runs can be a variety of dynamic stretches (butt kickers, leg swings, stretch/steps, etc.). This one takes about five minutes and makes a great warmup.

Weight room

As many rounds as possible (AMRAP) in 20 minutes:

• Pullups max
• Push press 10
• Rows 10
• Bench press 10
• Abs of choice one minute

This one is an upper-body exercise that features two push and two pull exercises and an ab of choice for one minute.

Running: Run 20 minutes. How far do you get?

Run/PT Mix

Repeat as many times as possible for 20 minutes

• Max pull-ups
• Push-ups 25
• 50-meter easy jog
• 100-meter sprint
• 50-meter easy jog
• 100-meter 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 five- to 10-minute walk after every meal of the day.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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