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
Directions:
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.
Perform the exercises as a circuit, completing one set of each exercise in sequence. Rest 60 seconds between exercises. Repeat the circuit until 20 minutes has elapsed.
1. Lunge/Press Combo; 10 reps (5 each leg)
Hold a dumbbell in each hand at shoulder level and step forward. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Step back to the starting position and press the weights overhead. That’s one rep. Alternate legs each rep.
2. Pushup/Row Combo; 10 reps (each side)
Hold a dumbbell in each hand and get into pushup position, so your body is suspended over the dumbbells. Perform a pushup and then, at the top, shift your weight to your left side. Row the right hand dumbbell to your side. Shift your weight to the right and row the left-hand dumbbell.
3. Burpee; 10 reps
From standing, squat down and place your hands on the floor between your feet. Jump your feet back behind you and land in a pushup position. Reverse the motion to come back up to standing. That’s one rep.
Perform the exercises as a circuit. So you’ll do one set of each in sequence without rest. After one round of the circuit, rest 60 seconds, and repeat. Continue until 20 minutes has elapsed.
1. JUMPING JACK; 30 REPS
Jump and spread your feet apart, outside shoulder width. At the same time, raise your arms out 90 degrees. Jump back and bring your legs together, clapping your hands overhead.
2. MOUNTAIN CLIMBER; 20 REPS
Get into pushup position and drive one knee at a time up to your chest. Keep your back flat and your hips level. As your left knee comes forward your right leg will shoot back, and vice versa.
3. BURPEE; 10 REPS
From standing, squat down and place your hands on the floor between your feet. Jump your feet back behind you and land in a pushup position. Reverse the motion to come back up to standing. That’s one rep.
