Back in the early 80’s, CityTV brought aerobic exercise to the masses with a new tv show – The 20 Minute Workout.

And for a 13 year old boy, it was the best tv show of ALL TIME.

But that’s not what we’re talking about today.

Today, I’m going to show you a bunch of 20 minute workouts that will have you sweating body-fat from your pores like a garden sprinkler….gross but true

WORKOUT # 1

5 MINUTE WARM-UP

Joint Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Push-Ups & Bodyweight Squats  – 10 rep sets until the 5 minutes are up

15 MINUTE WORKOUT

4 Cycles of the following HIIT Bike Sprint protocol:

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds

REPEAT 3 more times…for a total of 800 seconds or 13 min & 20 seconds

DONE – stretch, shower and get on with your day

WORKOUT # 2

5 MINUTE WARM-UP

Joint Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Swing Snatches & Jumping Jacks  – 10 rep sets until the 5 minutes are up

15 MINUTE WORKOUT

5 Minute Superset #1 – alternating between the following 2 exercises:

  • Body Weight Squats – 5 Reps
  • 2 Arm Rows (Band/BW/Machine/Barbell) – 5 Reps – Choose a weight you could perform 20 reps with

No rest between sets

5 Minute Superset #2 – alternating between the following 2 exercises:

  • Alternating DB Shoulder Presses – 5 Reps – Choose a weight you could perform 20 reps with
  • 1 Leg Deadlifts (BW/DB) – 5 Reps – Choose a weight you could perform 20 reps with

No rest between sets 

5 Minute Superset #3 – alternating between the following 2 exercises:

  • Reverse Crunch with Hip Extension – 5 Reps – feel free to push the hip extension higher
  • Chest Presses (Band/BW {aka Push-Ups}/Machine/Barbbell/DB) – 5 Reps – Choose a weight you could perform 20 reps with

No rest between sets 

DONE – stretch, shower and get on with your day

WORKOUT # 3

5 MINUTE WARM-UP

Joint Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Shuffle Lunges , Push-UpsLateral BW Squats  – 10 rep sets until the 5 minutes are up

15 MINUTE WORKOUT

HIIT Bike Sprints #1

  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds

Resistance Superset #1

  • Slo-Mo BW Squat – 5 Reps – Keep the movement slow & smooth – no stops & starts
  • BW Jump Squats – 5 Reps – Choose a weight you could perform 20 reps with

HIIT Bike Sprints #2

  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 20 seconds
  • Sprint full out for 10 seconds

Resistance Superset #2

  • Slo-Mo Push-Ups – 5 Reps – Keep the movement slow & smooth – no stops & starts
  • Explosive Push-Ups – 5 Reps – fast & powerful

HIIT Bike Sprints #3

  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds

Resistance Superset #3

  • Slo-Mo Overhead Press (DBs) – 5 Reps – Keep the movement slow & smooth – no stops & starts – use a 20 rep weight
  • Explosive Overhead Press (DBs) – 5 Reps – fast & powerful – same weight

HIIT Bike Sprints #4

  • Pedal slowly for 50 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 20 seconds
  • Sprint full out for 10 seconds
  • Pedal slowly for 20 seconds
  • Sprint full out for 10 seconds

Resistance Superset #4

  • Slo-Mo Bicep Curls (DBs) – 5 Reps – Keep the movement slow & smooth – no stops & starts – use a 20 rep weight
  • Explosive Bicep Curls (DBs) – 5 Reps – fast & powerful – same weight

DONE – stretch, shower and get on with your day

P.S. – Feel free to mix & match warm-up exercises