Hi friends! I can’t believe its been so long since I’ve posted a workout series. Its been years, yet I’m so happy to hear that many of you are still doing all those workouts and the 12-week programs! It totally makes my day!

Many of you were wanting quick workouts that can be done at home or at the gym using limited equipment. So that’s the inspiration for this 20 Minute Fit Workout Series! I’ve tested all these workouts and timed them and all can be done in 20 minutes. But don’t get me wrong, you’ll want to keep moving at a good pace and take limited breaks!

These are weight training based workouts, with most using dumbbells, and many using bodyweight only. If you have longer time to workout, feel free to add a bit of your favorite cardio before or after.  But totally not necessary, as I designed these workouts to also get your heart pumping if you’re moving at a faster pace. You’ll notice that many of the workouts have a bit of a cardio burst.

TIPS

IMPORTANT:

 

• If the exercise says 10 reps (most do), I want you to pick a weight that is difficult enough that its difficult to get through the last rep.
• Complete the 3 sets of the 3 exercises before moving onto the next group of 3 exercises.
• If it says 10 reps it generally means 10 reps total (unless I say its 10 reps each arm)
• If you’re a beginner to weight training, be very mindful of your form (click on the exercise to watch the videos), and start out with lighter weights and work your way up.
• Rest as little as possible. Move quickly from one exercise to the next in the series. Take a short rest after the third exercise (20 seconds or so), then move onto the next set.
• Any questions, please leave a comment at the bottom of this post, and I’ll answer them. But please understand this is not a custom workout, and I won’t be providing modifications. So if you’re dealing with an injury or limitations, best to chat with your doctor or therapist about approved exercises.

CHECK INS

I’d love if you checked in to tell me your progress! Leave comments below on your favorite workout, and connect with me on Facebook, Twitter or Instagram, tagging me @busybuthealthy and using the hashtag #20minutefit

 

WORKOUT #1

Shoulders

1) Front-Two Dumbbell Raise – 10 reps

Then do dumbbell side lateral raise – 10 reps

Lastly half burpees – 10 reps

3 sets

2) Standing Arnold Dumbbell Press – 10 reps

Then do standing dumbbell upright rows – 10 reps

Lastly mountain climbers – 20 reps

3 sets

3) Standing Dumbbell Press – 10 reps

Then do bent over two-dumbbell rows – 10 reps

Lastly plank up-up-down-down – 20 reps alternating

3 sets

WORKOUT #2

Bicep/Tricep

1) Dumbbell Bicep Curl – 10 reps

Then do tricep dips on bench or couch – 10 reps

Lastly 10 push-ups

3 sets

2) Dumbbell 21’s   – its 21 reps total

Then do tricep dumbbell kickbacks – 10 reps each arm

Lastly cardio blast: jump squats – 15 reps

3 sets

3) Dumbbell Drag Curls – 10 reps

Then do standing dumbbell tricep extension – 10 reps

Lastly 10 burpees

3 sets

 

WORKOUT #3

Legs

1) Dumbbell Squat Press – 10 reps

Then do dumbbell lunges – 10 reps

Lastly frog hops – 10 reps

3 sets

2) Plie Dumbbell Squats – 10 reps

Then do dumbbell walking lunges – 20 reps

Lastly split lunge jumps – 20 reps

3 sets

3) Dumbbell Side Lunges – 10 reps

Then do dumbbell squats – 10 reps

Lastly freehand jump squats – 15 reps

3 sets

 

WORKOUT #4

Back & Core

1) Wide Dumbbell Row – 10 reps

Then do one-arm dumbbell rows – 10 reps each arm

Lastly cardio blast: mountain climbers – 20 reps

3 sets

2) Bent Over Two-Dumbbell Rows – 10 reps

Then do stiff-legged dumbbell deadlifts – 10 reps

Lastly plank with knee taps – 20 reps

3 sets

3) Romanian Deadlift with Dumbbells – 10 reps

Then do dumbell deadlift – 10 reps

Lastly 1 minute plank

3 sets

 

WORKOUT #5

Booty

1) Dumbbell Curtsy Lunge – 10 reps

Then do heavy dumbbell walking lunges – 10 reps

Lastly rear leg raises – 10 reps each leg

3 sets

2) Kneeling Squat with Dumbbells – 10 reps

Then do donkey kicks – 10 reps each leg

Lastly bodyweight squats – 20 reps

3 sets

3) Split Squat with Dumbbells – 10 reps each leg

Then do butt lift bridge – 15 reps

Lastly single leg glute bridge – 10 reps each leg

3 sets

WORKOUT #6

Abs

1) Crunches – 2o reps

Then do spider crawls – 15 reps

Lastly reverse crunches – 2o reps

3 sets

2) Lying Leg Raises on floor or bench – 10 reps

Then do cocoons – 10 reps

Lastly dumbbell v-sit cross jabs – 20 reps

3 sets

3) Bicycle Crunches – 20 reps

Then do toe touchers – 20 reps

Lastly butt ups – 10 reps

3 sets

 

Hope you enjoy the workouts! Let me know what you think in the comments!