3 Intense workouts you can do in 20 minutes or less

Have you ever scowled at the idea of a quick workout because it just "wouldn't be the same" as a typical 45-60 minute workout? You feel as though it's not "worth it" if you only have 20-30 minutes, so you'll just push it off to tomorrow.

[hand raised]

I have been caught in this thinking pattern as well, but realized that I can't always control life and needed to have a back-up plan for busy days. To combat this I've started to build up a little workout library of my favorite go-to's for quick workouts, which I'm sharing here!

So, my busy ladies, what if I told you that you could get in JUST as GOOD of a workout in 20 minutes as you can in 60 minutes? Because you most definitely can.

Now, it won't be an easy 20 minutes. You'll be active almost the entire time. It will be intense, sweaty, and of course fun. :)

Due to their highly intense nature, these quick workouts aren't a great solution for every day. But when you're in a race against the clock, these will surely deliver what you need. They also make great plateau busters if you're feeling stuck and need to break out of your normal routine for a week!

>>For more tools to help you on your fitness journey, check out my free resources.


Time to move!

Each of the 3 quick workouts below has a different format and uses different equipment.

I know how important it is to have variety. Keeping the mind entertained is half the battle. If you're not feeling the workout, you're probably less likely to push hard. Right? Right.

The one thing they have in common? They each work EVERY muscle group, while keeping your heart rate up. This combo of strength and cardio will kick your metabolic rate into high gear so you're left feeling energized for the rest of the day.

Are you ready to make those 20 minutes count?

Always be sure to do a dynamic warmup (3-5 minutes) prior to beginning your workout and some stretching at the end, if possible.

Quick Workout #1: Bodyweight Challenge

Equipment: Body Weight/Mat or carpet


Complete 4-5 rounds of the following exercises. Rest 60-90 seconds at the end of a full round.

  1. Squats x 20

  2. Burpee Holds x 10

  3. Decline Push-ups x 10-15 (sub regular push-ups if needed)

  4. Scissor Kicks x 10-15 each side

  5. Low Plank x 30 seconds


Quick Workout #2: Dumbbell Intervals

Equipment: Dumbbells; Timer


Grab your timer or stopwatch for this one!

Complete 4 rounds of each move in timed intervals. Do as many reps as you can in each working period.

[30 seconds work with 15 seconds rest; rest for 60 seconds at the end of each full round]

  1. Squat/Curl/Press

  2. Deadlift + Reverse Lunge

  3. S2S (side to side) Chop

  4. Renegade Row

  5. Weighted Sit-up


Quick Workout #3: Kettlebell Kraze

Equipment: Kettlebells


Complete as many rounds as possible (AMRAP) in 20 minutes. If you can do more than 5, you probably went too light ;)

  • Deadlift + Upright Row x 12

  • KB Swing x 12

  • Figure 8 Squat x 10

  • Single Arm Clean x 8 each

  • Single Arm Press x 8 each



Now you and I both have a back-up plan for those busy days! Know someone else who needs this? Be a friend and share this post to spread the love.

>>For more tools to help you on your fitness journey, check out my free resources.

Keep Moving XX,


If you loved these workouts, be sure to check out my resources page for my free bodyweight badass program and other goodies.