Looking for an effective 20-minute full body workout? Try these quick routines to build strength, and boost your energy, perfect for busy schedules.
Short on time, but need to get lean fast? Don’t have access to a gym, but enjoy the challenge of a tough resistance workout? Perhaps it’s time to ditch those hour-long treadmill sessions, scrap the 1-2 hourly weights workouts, and get ready to cram as much effort as possible into 20 minutes of intensive functional full-body workout – all while reaping the many benefits of outdoor training.
Is 20 Minutes Really Enough for a Full-Body Workout?
One of the biggest fitness myths is that you need long workouts to get big, lean, aerobically fit, and functionally strong. Many people think they must spend hours in the gym, performing countless exercises and variations to build muscle and see results. But this belief often discourages people from staying consistent with their workouts.
Of course, longer sessions can be useful when planned well. However, they are not essential for improving performance and building a great physique. In fact, much of what we do during long workouts is simply wasting time.
Common time-wasters:
- Too much rest between sets
- Too many unnecessary exercises and sets
- Not enough effort during the workout
- Constantly checking your phone
All of these habits can turn a simple 20-minute workout into an ineffective 60-minute session where you leave feeling like you haven’t done enough.
And let's be honest, most of us don’t have that kind of time in the first place. In today’s fast-paced world, smart time management is key to balancing fitness and life.
The Power of 20-Minute Full-Body Workouts
In the workout plan below, you’ll discover what really drives training success, no matter what program you follow. You'll also get a 12-week outdoor strength training plan designed to fit into your busy life. Each session lasts about 20 minutes. That’s right, just 20 minutes!
But make no mistake: these short workouts will push you harder than ever. You'll train smarter and more intensely, saving countless hours while achieving even faster results.
Follow this workout routine and you'll learn what true hard work feels like. You'll also understand why short, intense workouts are often the most effective path to lasting results.
Follow this 2-week 20 minute full body workout cycle and repeat it for 12 weeks
- Pick a cardio schedule of your choosing (to be completed before breakfast in a fasted state following one serving of AMINOCORE).
- Do not skimp of supplementation: follow the above stack exactly as outlined. Due to the intensive nature of the training to follow you will need all the performance and recovery fuel you can get. Whole foods alone cannot fully address these crucial requirements.
- Intensify. This is not your average training plan. It is certainly not for those accustomed to coasting. As such, in order to stimulate progress given the short training timeframe, it’s imperative that complete muscular failure be achieved on each set. Thus, select a weight that will make it impossible to complete the prescribed number of reps; rest for 1-2 seconds; then, continue until all reps are completed (this rest-pause method remains the most effective way to circumvent failure and push past the pain barrier when training alone).
- Rest between sets: 30 seconds on all sets (including supersets). One-minute of rest between movements (or movement sequences).
- SS = Supersetted
- TS = Trisetted
Equipment needed
- Stop watch: for timing rest between sets and movements.
- A selection of variously-weighted dumbbells (DB).
- Variously-weighted Medicine Balls (MB).
- Access to a park gym: with chin/pull-up bar and a park bench for dips.
Week 1
Monday
- Wide Push-Ups SS with Chin-Ups: 3 sets, each movement taken to complete failure (as many reps as possible).
- Narrow Push-Ups SS with Inverted Rows: 2 sets, as many reps as possible for each movement.
- Crab Walks SS with Burpees: 2 sets, as many reps as possible for each movement
Tuesday
- DB Curls SS with Bench Dips: 3 sets, 15 reps to failure for Curls; as many reps as possible for Dips.
- Bear Crawls SS with Sprinting: 2 sets, as many reps as possible for Bear Crawls; 15 seconds of Sprinting
- Close-Stance Squats (holding 10kg MB overhead) SS with Star Jumps: 2 sets, as many reps as possible for both movements
Wednesday
- Lying Leg Raises SS with Crunches: 3 sets, as many reps as possible for both movements.
- Bent Over DB Rows SS with Seated Russian Medicine Ball Twists: 2 sets, 15 reps to failure for Rows; as many reps as possible for Twists.
- Wide Push-Ups SS with Lateral Raises: 2 sets, as many reps as possible for both movements.
Thursday
- Walking Lunges (holding 15kg DB) SS with Sprinting: 3 sets, as many reps as possible for Lunges; 15 seconds of Sprinting.
- Wide-Stance Squats (holding 15kg DB) SS with Mountain Climbers: 2 sets, as many reps as possible for both movements.
- Bench Dips TS with Two-Arm DB Triceps Kickbacks and DB Hammer Curls: 2 sets, as many reps as possible for Dips; 15 reps for Kickbacks and Curls.
Friday
- Close-Grip Pull-Ups TS with Inverted Rows and DB Rows: 3 sets, as many reps as possible for Pull-Ups and Inverted Rows; 15 reps for DB Rows.
- Pike Shoulder Push-Ups SS with DB Presses: 2 sets, as many reps as possible for Push-Ups; 15 reps for dumbbell presses.
- Bear Crawls SS with Burpees: 2 sets, as many reps as possible for both movements.
Saturday
- Crunches SS with Seated Russian Medicine Ball Twists: 3 sets, as many reps as possible for both movements.
- Crab Walks TS with Two-Arm Overhead Triceps Extensions and DB Curls: 2 sets, as many reps as possible for Walks; 15 reps for Extensions and Curls.
- Squat Jumps SS with Walking Lunges (holding 15kg DBs): 2 sets, as many reps as possible for both movements.
Sunday
- Close Push-Ups SS with Wide Push-Ups: 3 sets, as many reps as possible for both movements.
- DB Front Raises TS with Lateral Raises and DB Shrugs: 2 sets, 15 reps for Front Raises and Laterals; 50 reps for Shrugs.
- Inverted Rows SS with Chin-Ups: 2 sets, as many reps as possible for both movements.
Week 2
Monday
- Crab Walks TS with Bear Crawls and Crunches: 3 sets, as many reps as possible for each movement.
- Curl-Overhead Presses (combined) SS with Bench Dips: 2 sets, 15 reps for Curl-Presses; as many reps as possible for Dips.
- Lying Leg Raises SS Seated Russian Twists: 2 sets, as many reps as possible for both movements.
Tuesday
- Wide-Stance Squats (holding 10kg MB overhead) TS with Walking Lunges (holding 15kg DBs) and Sprinting: 3 sets, as many reps as possible for Squats and Lunges; 15 seconds of Sprints.
- Jump Squats SS with Burpees: 2 sets of as many reps as possible for both movements.
- Dead Bugs SS with DB Punches: 2 sets, as many reps as possible for both movements.
Wednesday
- DB Curls SS with Two-Arm DB Triceps Kickbacks: 3 sets, 15 reps per movement.
- Close Push-Ups TS with Chin-Ups and DB Overhead Presses: 2 sets, as many reps as possible for Push-Ups and Chins; 15 reps for Presses.
- Lateral Raises SS with MB Slams: 2 sets, 15 reps for Raises; as many reps as possible for Slams.
Thursday
- Mountain Climbers SS with Star Jumps: 3 sets, as many reps as possible for both movements.
- Crunches TS with Burpees and DB Punches: 2 sets, as many reps as possible for each movement.
- Pike Shoulder Push-Ups SS with Crab Walks: 2 sets, as many reps as possible for each movement.
Friday
- Narrow-Stance Squats (holding 15kg DB) SS with Walking Lunges (holding 15kg DB): 3 sets, as many reps as possible for both movements.
- Dead Bugs TS with Seated Russian Twists and Lying Leg Raises: 2 sets, as many reps as possible for both movements.
- Bear Crawls SS with DB Row-Press (combined): as many reps as possible for crawls; 15 reps for Row-Press.
Saturday
- Pull-Ups SS with inverted Rows: 3 sets, as many reps as possible for both movements.
- DB Rows SS with Wide Push-Ups: 3 sets, 15 reps for rows; as many reps as possible for Push-Ups.
Sunday
- Lying Leg Raises SS with Crunches: 3 sets, as many reps as possible for each movement.
- Mountain Climbers SS with Dead Bugs: 3 sets, as many reps as possible for each movement.
Repeat Weeks 1 and 2 for 12 total weeks
Supplement Stack for Strength and Endurance
While the 12 workouts to follow are short in duration, they are big on intensity. Thus, to optimize performance across each session’s full 20 or so minutes, the right combination of key performance products is a must. By consuming the three recommended products featured below you’ll be able to push further when previously your body will have wanted to quit.
Because each workout is designed to enhance recovery does not mean full restoration will automatically ensue. That’s why we’ve also included the top-two recovery products to enable your physique to respond to your training efforts and be ready to again take on an equally intensive challenge the following day (as will be expected in the program below).
ISOFLEX
When: After workouts.
Why: Premium whey isolate with 7 protein fractions and no fillers. Ultra-pure and highly bioavailable to kickstart muscle recovery and growth.
When: Before and during workouts.
Why: Delivers 8.18 g of BCAAs (Leucine, Isoleucine, Valine) to boost protein synthesis (mTOR activation), protect muscle tissue, and support energy (ATP) for intense performance.
When: Before workouts.
Why: Provides steady energy from medium-chain maltodextrins and key electrolytes (Sodium, Potassium, Magnesium, Calcium) for hydration and endurance—no crashes, no bloating.
When: Before workouts.
Why: Powerful pre-workout stimulant for mental focus, muscle pumps, and fat burning (thermogenic, lipolytic effects). Includes nootropics for enhanced drive and focus.
C-VOL
When: After workouts.
Why: Combines 3 fast-acting creatine forms with Beta-Alanine, L-Carnitine L-Tartrate, Taurine, and Betaine. Maximizes recovery, boosts muscle volume, and primes you for your next session.
