Our Best 20 Minute Workouts

20 Minutes out of 1 day is 1.4% of your day and that 20 minutes can make a big difference to your fitness and strength levels.  

A simple workout taking just 20 minutes can change your day and it doesn’t even need to include equipment or a lot of space.  All you need is yourself, fluids and a little space to do it; however, if you have access to equipment, we have you covered for that too. So if you can’t make it to the gym but need to get your fix, we have you covered.


Our 20-Minute Workouts


20 Minute HIIT Workout for Fat Loss

  1. Jump squat with pulse walk
  2. Prisoner walk
  3. Shadow boxing – outwards
  4. Side lunges
  5. High knees
  6. Jump squats
  7. Shadow boxing – upwards
  8. Jumping jacks
  9. Burpee tuck jump

20 Minute HIIT Workout At Home | No Equipment Workout

  1. Shoulder taps
  2. Inch worms
  3. Bicycle crunches
  4. Heel touches
  5. Leg raises
  6. Mountain climbers
  7. Plank

20-Minute Dumbbell Workout for Women

  1. Goblet squat
  2. Romanian deadlift
  3. Bent-over row
  4. Overhead Press
  5. Hammer Curls
  6. Tricep Extensions

Get A Sweat On With This 20-Minute Full-Body Resistance Band Workout

  1. Banded press up
  2. Deadlifts
  3. Squat walk to jump
  4. Banded plank jacks
  5. Seated row
  6. Banded press up
  7. Deadlifts
  8. Squat walk to jump
  9. Banded plank jacks
  10. Seated row
  11. Banded press up
  12. Deadlifts
  13. Squat walk to jump
  14. Banded plank jacks

Work Out From Home | 20-Minute Lower Body Workout

  1. Close to wide squats
  2. Jogging on the spot
  3. Lunges
  4. Squat jumps
  5. Calf raises
  6. Close to wide squats
  7. Jogging on the spot

Work Out From Home | 20-Minute HIIT Workout

  1. Plank workouts
  2. Press ups / Superman press ups
  3. Plank twists
  4. Squat jumps / lunges
  5. Mountain climbers / squats
  6. Squat / prison squat
  7. Jackknife crunch
  8. Straight arm sit ups
  9. Press ups / scorpion mountain climbers
  10. Burpees
  11. Heel walks / hip thrusters
  12. Crossed hip thrusters
  13. Bicycle crunches
  14. Raise knee tuck crunches
  15. Jump lunges
  16. Jump squat / floor tap
  17. Plank get ups
  18. Heel touches
  19. Burpees
  20. Rest & stretch out

Work Out From Home | 20-Minute Build Muscle Workout

  1. Plank walkouts
  2. Side planks
  3. Hand release press ups
  4. Squats
  5. Half burpees
  6. Close grip press ups
  7. Kneeling renegade row
  8. Controlled jackknife
  9. Leg raises
  10. Lunges
  11. Squat hold
  12. Plank shoulder taps
  13. Kneeling plank
  14. V-sit hotd
  15. Reverse crunches
  16. Glute bridges
  17. Glute bridge holds
  18. Off-set press ups
  19. Renegade rows / press ups
  20. Reverse lunges
  21. Burpees


Take Home Message

If you don’t quite have the time to complete your usual gym session, swap it out for a 20-minute workout. Simple, quick and effective – what more could you want?



Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.