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The 20-Minute Workout for More Muscle

This time-oriented workout will suit any schedule.

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  • 20 min

  • 10

  • Yes

The 20-Minute Workout
Shutterstock
The 20-Minute Workout
Shutterstock

Shutterstock

If you’ve taken a bit of a gym hiatus, you can erase any acquired flab by getting back to consistency—both in the kitchen and the gym—and easing your way into grueling workouts. This routine—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, CA, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—can fit into anyone’s busy schedule. What’s more, it can be done at home with light dumbbells and resistance bands.

SEE ALSO: Gain Mass With Drop Sets

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Cable Woodchop

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
2
Reps
12-15
Rest
--
Exercise 2 of 10

Sprint

Equipment
Sets
10
Reps
20 yards
Rest
Walk 10 yards
Exercise 3 of 10

Pushup and Row

Equipment
No Equipment
Sets
2
Reps
8-10
Rest
--
Exercise 4 of 10

Cobra to Superman

Equipment
Sets
2
Reps
5-10 sec.
Rest
--
Exercise 5 of 10

Dumbbell Row

Equipment
Dumbbells
Sets
2
Reps
15
Rest
--
*Reverse grip
Exercise 6 of 10

Reverse Flye

Equipment
Sets
2
Reps
20
Rest
--
Exercise 8 of 10

Dumbbell Curl

Equipment
Dumbbells
Sets
2
Reps
20
Rest
--
*each side
Exercise 9 of 10

Dumbbell Kickback

Equipment
Dumbbells
Sets
2
Reps
20
Rest
--
*with band
Exercise 10 of 10

Band External Rotation

Equipment
Resistance Band
Sets
3
Reps
20
Rest
--
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