No matter how committed you are to your goals and plan, sometimes life just gets too busy and you need a quick and effective 20 minute workout. Whether it’s a workout while traveling and on vacation, an at home workout with minimal equipment or you just want something quick with a dumbbell or kettlebell at the gym, I’ve got you covered!
I’ve been in the fitness industry and working out off and on for over 15 years. And by that, I mean I’ve tried a few things. From strictly gym and bodybuilding workouts, to 5 days a week at CrossFit, garage workouts to switch things up, taking and leading different fitness classes and reframing what fitness and workouts are in general.
And I’m ALL about balance and flexibility.
This list of workouts is perfect to switch things up, or to cycle through for ideas in your weekly routine. These 10 workout ideas break down into kettlebell workouts, dumbbell workouts, bodyweight workouts, core and cardio workouts, as well as some boxing combos to use whether you have a boxing bag at home or your local gym. These combos can also be used for shadowboxing as well.
Feel free to save these lists or specific workouts to your Pinterest board when you’re short on time or looking for something different.
This post is all about quick and effective 20 minute workout ideas for busy women.
Kettlebell
These exercises can be done with a single kettlebell for single arm work and balance or with 2 kettlebells. What I mean by that is the kneeling KB press for example can be done one arm at a time, or using 2 kettlebells at once.
I like doing 2 at a time, but when I’m working out at home, I only have 1 kettlebell available in each weight. So if I want to do kneeling should presses with a 25, I have to do one arm at a time, and then the kettlebell swings would be a heavier kettlebell.
If you only have one weight option, you can just adjust the reps to make it more challenging. So for instance, say I can only do 5 reps of shoulder press with 25 pounds, but I can do a lot more weight with deadlifts. I would just increase the reps to maybe 12-15 so I still get a good workout.
Rounds is going to be the next thing, and I always choose at least 3 rounds for workouts. Since there are 7 exercises and if you have heavier weights, you can always drop it down to 2 rounds to get a better feel for things, and adjust from there to keep it a 20 minute workout.
It is your workout after all!
Snatch
Kneeling press
Split stance deadlift
Halo
Row
Windmill
Leg over kettlebell
Heel elevated squat
Swings
Snatch
Thruster
Front rack lunge
Plank pull through
Single arm sit up
Dumbbell
The dumbbell workouts are going to be similar to the kettlebell options. If you have a pair of dumbbells of the same weight, totally use those for these exercises when it comes to the gorilla row or thrusters.
But if you only have one weight option, just make sure you alternate for each side. Either do all your reps on one side and switch, or alternate each side. For example, the snatches could be rep one is with the right hand, rep two is the left hand, rep 3 is the right hand, etc.
These exercises also should be based on the weights you have available and how many good reps you can do. If you can only do 4 push ups before going to your knees, but can do 10 rows, make sure to either adjust the push ups to your knees or be sure to grab a heavier weight.
For rounds, I would recommend at least 3 rounds for each workout, or going up to 5 rounds if you have the time or are using lighter weights to keep it a 20 minute workout.
Snatch
Side lunge
Weighted step up
Weighted sit up
Thruster
Curl to press
Floor press with hip raise
Gorilla row
Push up to row
Weighted toe touch
Bodyweight
These exercises are the best because you can do them anywhere! You don’t need any equipment or specific location so they’re great for at home, traveling, on vacation, hotel rooms or even in the gym to add a finisher or quick workout in your favorite space.
I would recommend starting at 10-15 reps if you can for all of them and going for 4-5 rounds. If you can’t get those many reps for each exercise be sure to adjust, or stop once you hit the 20 minute mark. This would be great for a HIIT workout where it’s timed, so like 30-45 seconds or work, 10-20 seconds of rest 4-5 times through.
I go over how you can set that up in the Best Free Fitness Timer blog.
Speed skaters
Crunches
Jumping squat
Plank hold
Walking lunges
Jumping jacks
Push ups
Frog crunch
Mountain climbers
Burpees
Core and Cardio
These workout options are similar to the bodyweight workouts where you can do them anywhere. The only thing that would need to be adjusted is the box jumps if you don’t have a box available. This can be modified to a step up on stairs or a chair. Otherwise steps outside or an elevated area you can safely jump to are great options as well.
I used a lot of these exercises for my bootcamp style classes and they always got great reviews and results. Not only for my clients but for me too when I was leading the class and participating.
It’s a great mix of strengthening your core and keeping things moving to make it more difficult. But if you aren’t able to do the exercises easily or smoothly at first, that’s ok! Keep trying and working at it. I can’t tell you how many times my clients would complain or question their abilities with a new routine and then 6 weeks later be able to do them like a pro or at least A LOT better! So going from maybe getting 3 reps each time to going the full 30-45 seconds without stopping was huge.
Box jumps
Cocoons
Cross crab kicks
Reverse crunch
Walk outs
Froggers
Starfish
Plank shoulder taps
Toe touch
Squat jumps
Boxing Combos
Here are my 2 boxing combo workout options! These can be done with a bag or even just with shadow boxing.
I’ve listed 10 combos that you can either go through once, twice or cut in half and use how you want! This is all with a Thai bag of some kind.
Quick explanation of the abbreviations:
J- jab
C- cross
H- hook
U- uppercut
SL- slip
Du- duck
DR- duckroll
Rk- round kick
Fk- front kick
Knee- knee to the side of the bag or under if you have a tier bag available
These are best done with a timer, so if you don’t have one I’d highly recommend checking out my Best Free Fitness Timer blog and use that option. This has become a favorite of mine again, because I can get through all 10 combos twice for a 20 minute workout and feel great after!
J C SL SL H H
Squat jump -> 10X U
J J Du C C Du H H
Sm C H
Reverse Lunge -> Fk
10X J C U U
H H U U
Rk Rk J C H
H H U U J C
Low H High H DR
J J DR C C DR H
H H U H H U
Sit Up-> 4X H
Knee Knee H H U
J C H H U U
Leg Raise Around Bag
LH H H RH
Fk J C H U
J SL C SL H
J U J C Rk
This post was all about my 10 quick and easy 20 minute workout ideas for busy women.
I have used these workouts so many times myself, while coaching clients and teaching classes. Be sure to save for later when you’re low on time!
I will say, if you have a little extra time I would recommend warming up and doing some stretches before. And if you can’t, you literally have just 20 minutes, do a quick 5 minute warm up and just drop the rounds or time to make the 20 minute workout.
Also, check out Best Free Fitness Time. I’ve used this for all the fitness classes I taught where we did more HIIT or Tabata style workouts, and also for myself specifically for the boxing combos.
I go through how to set up the timer and recommendations from there.
Otherwise thank you so much for joining me here and hope you have a fantastic day!
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