Workout Routines

The best 20-minute total-body workout

Build strength and endurance with this intense full-body routine.

by
Lateral Jump
Corey Jenkins / Getty
Corey Jenkins / Getty
Duration 20
Exercises 16
Equipment Yes

Any guy who goes to the gym on a regular basis probably wonders, "What workout should I do?" more often than not.

But no matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.

How it works

Although you’ll train for only a fraction of the time that most guys sweat it out in gyms, you won’t sacrifice big gains in this workout. The brisk pace will double as cardio, and the sequencing has another advantage as well—moving from smaller to larger muscle groups enhances the way your muscles are recruited, resulting in greater strength and muscle gains.

Directions

The workout is broken into six circuits. It may look long, but the whole routine will take only 20 minutes. Perform the circuits in order, repeating where noted. Your rest between exercises should be only as long as it takes to transition between moves. Repeat this workout up to four times a week on nonconsecutive days.

The best 20-minute total-body workout Circuit A

Exercise 1.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
-- sets
Walk one minute. Sprint one minute. reps
0 sec. rest
Use a treadmill.

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
8-10 reps
0 sec. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
10-15 reps
0 sec. rest

Exercise 4.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
30 sec. reps
0 sec. rest

The best 20-minute total-body workout Circuit B

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
AMRAP reps
0 sec. rest

Exercise 2.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
-- sets
12-15 reps
0 sec. rest

Exercise 3.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
-- sets
10-12 reps
0 sec. rest

Exercise 4.

Side-to-Side Hop You'll need: No Equipment How to
Side-to-Side Hop  thumbnail
-- sets
30 sec reps
0 sec. rest

The best 20-minute total-body workout Circuit C

Exercise 1.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
-- sets
20 (each leg) reps
0 sec. rest

Exercise 2.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
0 sec. rest

The best 20-minute total-body workout Circuit D

Exercise 1.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Hop Onto Bench You'll need: Bench How to
Hop Onto Bench thumbnail
-- sets
20 reps
0 sec. rest

The best 20-minute total-body workout Circuit E

Exercise 1.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
15 reps
0 sec. rest

Exercise 2.

Lateral Band Walk You'll need: Resistance Band How to
Lateral Band Walk  thumbnail
-- sets
20 reps
0 sec. rest
Step sideways for 20 ft.

The best 20-minute total-body workout Circuit F

Exercise 1.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 2.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
-- sets
To failure reps
0 sec. rest
Comments