Workout Tips

COLLEGE MUSCLE: 20-Minute Workouts

School your body in 20 minutes.

You don’t need long workouts that isolate every muscle on your body to make gains. Whether your goal is to gain size and strength, burn fat, or build endurance, there are just three exercises you need to do: a push, a pull, and something for your legs.

The following workout sticks to that template, working your entire body for maximum calorie burning and muscle stimulation. Add this workout to your busy college life schedule and you’ll stay on track with your training without endangering your grades—it takes only 20 minutes per session!


20-Minute Build Muscle Workout


Perform the exercises as a circuit, completing one set of each in sequence and resting 60 seconds between sets. So you’ll do one set of the clean and press, rest, then one set of the goblet squat, rest, and then the chinup. Repeat for 3 total circuits.

1. One-Arm Dumbbell Clean and Press; 8–10 reps (each side)

Stand with feet shoulder-width apart and hold a dumbbell in one hand. Bend your hips back until the dumbbell hangs just above your knees. Explosively extend your hips and heave the weight up to shoulder level. Brace your abs and press the weight overhead.

2. Goblet Squat; 8–10 reps

Hold a dumbbell with both hands under your chin. Stand with feet shoulder-width apart and toes turned out 45 degrees. Bend your hips back and lower your body until your thighs are parallel to the floor. Take three seconds on the descent.

3. Chinup; As many as possible

Hang from a bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

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