The Best 20-Minute Workout

July 3, 2014Diana Lengerson

 

Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.

HOW IT WORKS

Although you’ll train for only a fraction of the time that most guys sweat it out in gyms, you won’t sacrifice big gains in this workout. The brisk pace will double as cardio, and the sequencing has another advantage as well—moving from smaller to larger muscle groups enhances the way your muscles are recruited, resulting in greater strength and muscle gains.

DIRECTIONS

The workout is broken into six circuits. It may look long, but the whole routine will take only 20 minutes. Perform the circuits in order, repeating where noted. Your rest between exercises should be only as long as it takes to transition between moves. Repeat this workout up to four times a week on nonconsecutive days.

CIRCUIT A : TREADMILL RUN/WALK, DUMBBELL FLYE, PUSH UP, PLANK.

CIRCUIT B : PULLUP, DUMBBELL LATERAL RAISE, LYING DUMBBELL SKULL CRUSHER, SIDE-TO-SIDE HOP.

CIRCUIT C : DUMBBELL LUNGE, BURPEE.

CIRCUIT D : DUMBBELL PULLOVER, HOP ONTO BENCH.

CIRCUIT E : DUMBBELL CURL, LATERAL BAND WALK.

CIRCUIT F : STEPUP, LEG LIFT.

 

 

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