20 Minute Workouts

Here are three days of resistance training. In between these resistance days, I would recommend doing a form of cardio (walking, biking, running, elliptical, dancing, rowing, jump roping, there are endless possibilities!). You can choose low intensity, high intensity, or a combination of both throughout the week. The important thing is just that you're moving for 20 minutes.

Day 1

Set your timer for 20 minutes and see how many times you can complete the circuit in that time.

• push up off the floor -- 12 reps
• bent over rows -- 15 reps
• tricep kickback -- 12 reps each arm
• bicep curls -- 12 reps
• back extension on Swiss ball -- 12 reps

Day 2

• side leg raise on Swiss ball -- 12 reps each leg
• leg press on Swiss ball -- 15 reps
• calf raises with Swiss ball -- 15 reps
• leg curls on Swiss ball -- 12 reps

Day 3

• plank hold -- 30 seconds
• bird dog -- 10 each side
• side bend -- 10 each side
• leg lift with hip raise -- 10 reps
• crunches on Swiss ball -- 12 reps

Weeks 6 and 8 Training

Day 1: Total Body Circuit

Complete each exercise without stopping in between. Once finished, rest for 1 minute. Repeat 1-2x.

Dynamic Warm Up

• Dumbbell Swing  15 reps
• Plank Rows  15 reps each side
• Lateral Step Out Squats  15 reps each side (if you feel up to it, do add the hop like in the video)
• Spiderman Plank Crunch  12 reps each side (modify as needed)
• Alternating Reverse Lunge  15 reps each side (start off without dumbbells until you feel strong and balanced)
• Arnold Press  15 reps

Day 2: 20 Minute High Intensity Cardio

Here. I know this might sound intimidating, but I want you to read through the workout description in the link. You get to decide how intense you want to go so be in tune with how your body is feeling. The benefits from doing high intensity cardio are that you burn more calories than steady-state cardio long after you are done and it contributes to muscle gains (which means a faster metabolism and a more fit you!). I would recommend trying this on the elliptical, but you can perform it on the bike or if you have access to a treadmill, it works well on that as well. And the 20 minutes really do fly by!

Day 3: Core Circuit

Complete each exercise without stopping. Rest for 1. Repeat entire sequence 1-2x.

Dynamic Warm Up

• Cross Toe Touch  15 reps each side
• Superman  15 reps
• Sit Ups  15 reps
• Dumbbell Twist  15 reps each side
• Elbow Block and Roundhouse Kick  15 reps each side

Day 4: Your Choice

Weeks 5 and 7 Training

Day 1: Total Body Circuit

Complete each exercise as a circuit and then rest for 1 minute. Repeat entire sequence 1-2x.

Warm Up

• Dumbbell Squat Press  15 reps
• Weighted Walking Lunges  12 reps each leg
• Walking Push Up  15 reps
• Single-Leg Deadlift  15 reps each leg
• Mountain Climber  20 reps each leg
• Swiss Ball Pass  15 reps

Day 2: Cardio Conditioning

Warm up at a low resistance for 2 minutes. Increase the resistance on your elliptical to slightly higher than you usually do during your workouts. You should be able to complete 30 minutes at this level, but it should feel challenging. Cool down for the last 2 minutes.

Day 3: Core Circuit

Complete entire circuit and then rest for 1 minute. Repeat 1-2x.

Warm Up

• Scissor Kicks 15 reps each leg
• Squat Thrusts  15 reps
• Bicycle Abs  20 reps each leg
• Woodchoppers  12 reps each side
• Back Extension on Swiss Ball  15 reps
• Reverse Plank Hold  hold for 30 sec, pause, repeat

Day 4: Your Choice

Weeks 2 and 4 Training

Day 1--Lower Body

You will need your Swiss ball for this. 

Warm Up

Circuit 1-- Perform each exercise without rest in between. When the whole circuit is complete, rest for 1 minute and then repeat once.

• Curtsy lunge 12 reps
• Hamstring Pull-In with Ball 12 reps
• Reverse Lunge Knee Hop 12 each side
• Swiss Ball Squat 12 reps
• Russian Twist 12 each side

Cool Down

Day 2--Cardio

You will be doing steady-state cardio again. Choose a speed or resistance that increases your heart rate to the point where conversation is difficult, but is one you can sustain for the entire 30 minutes.

Day 3--Upper Body

You will need your Swiss ball, a pair of medium to heavy dumbbells, and a pair of light dumbbells. Just like Day One's circuit, you'll complete each exercise with no rest in between. Once all of the exercises are completed, rest for 1 minute and then do entire sequence again.

Use the Warm Up and Cool Down from Day 1.

• Extended-Arm Bicep Curl 12 reps
• Pike Push Up 12 reps
• Swiss Ball Back Extension 10 reps
• Single-Arm Tricep Extension 12 reps
• Swiss Ball Chest Fly 12 reps
• Side Plank with Dumbbell Raise 12 reps each side (Use your light weights for this exercise)

Day 4--Cardio

Time for HIIT! This workout will only take 20 minutes long but they are going to be a very tough 20 minutes. Remember your mantra, now is the time to put it to use! Grab your water and hand towel and get ready to feel like a beast!

Warm Up

Take 3 minutes to warm up your legs at a medium intensity. Then bump up the resistance to where your legs slow down to about 65 RPM. During the recovery intervals, you can either lower your resistance or let your legs rest.

**Workout via here

Weeks 1 and 3 Training

I'm going to list these workouts consecutively but feel free to split them up however best works with your week. If at any time you start to feel pain, faint, or dizziness stop right away. You should never feel sharp pain when exercising, so make sure to listen to your body (discomfort and muscle fatigue is different).

Monday

Upper Body

You will need your dumbbells and a chair or a bench. You want your weights to be heavy enough that you're feeling fatigued by 12-15 reps. If you feel like 15+ reps is really easy, you may want to consider bumping up your weight.

This workout will be setup as a circuit, meaning you'll do each exercise one after the other without rest. Once you get through the entire first circuit, you'll rest for 1 minute and then start on the second circuit. Each of these exercises links to a youtube video that shows the proper way to perform them. Not having the correct form puts you at risk for injury and doesn't isolate the muscle properly, so be very mindful as you're exercising. Again, a mirror if you have one is a great idea to use!

Warm-Up

Here

Circuit 1

Push-Up  12 reps

Superman 12 reps

Overhead Press 12 reps

Biceps Curl 12 reps

Tricep Dips 12 reps

Rest 1 minute

Circuit 2

Chest Press 12 reps (If you don't have a bench or a stability ball, doing this lying on the floor, with knees bent is just fine.)

Bent-Over Row 12 reps

Lateral Raises 12 reps (Use a lighter weight for this exercise and really focus on form)

Hammer Curl  12 reps

Triceps Extension 12 reps

Cooldown 

Here

Tuesday

Today is a cardio day. It will be low-intesity and kept at a moderate pace for the duration. You can do either the elliptical or bike at a challenging level that you can sustain for 30 minutes. You shouldn't be completely out of breath but you also shouldn't be able to easily carry on a conversation. 

Wednesday

Lower Body

We're sticking with the circuit set-up. You will not need any equipment for this workout.

Warm-Up--perform each move for 30 seconds

Jumping Jacks

High Knees

Squats

Toe Touch

Butt Kick

Circuit 1

Stationary Lunge 12 reps each leg

Sumo Squat 12 reps

Calf Raises 20 reps

Basic Plank 30 seconds

Circuit 2

Side Lunges 10 reps each leg

Hip Raises 12 reps

Calf Raises 20 reps

Reverse Crunch 12 reps

Cooldown

Here

Thursday

You made it to your last workout of the week! Today, you're going to finish strong with some High Intensity Interval Training, or HIIT cardio. This will be short and intense to reap the most benefits. So dig deep! 

20-Minute Elliptical Workout-- Here