The other day, I had the “perfect” workout.
I had the gym to myself, 90 minutes to train, and got to do every single thing my little heart desired.
Now when you’re in your teens and 20’s, this is probably the norm.
But what happens when you get older?
When you don’t have 90, 60 or sometimes even 45 minutes to train?
Well you see there’s a saying…
“Progress over perfection.”
But I’d take it one step further…
Perfection is the enemy of progress.
Back in the day, I felt like I needed at least 90 minutes to get a session in.
And if I couldn’t do my entire workout, was it really worth doing anything at all?
Well luckily as you get older you gain a little perspective, and hopefully, glean a little bit of wisdom.
So today, I want to share with you 7 workouts you can do in 20 minutes or less.
Now keep in mind, I’m not saying to do this for months or years or end.
But when life gets in the way and you simply can’t spend as much time working out, then here’s you backup plan to keep you in the game and moving!
Workout #1 – KB Swings on the Minute
Focus: Cardio
Equipment Needed: Kettlebells
This is one of my favorite go-to routines when time is short but I still want to maintain my fitness.
I originally learned about every minute on the minute (EMOM’s) from Geoff Neupert close to 20 years ago.
And I absolutely fell in love with KB swings on the minute – not only because they’re time efficient, but because it felt like the fat was melting off my body!
Here’s all you have to do:
- Set a timer for 10, 15 or 20 minutes
- Perform 8, 10, or 12 kettlebell swings at the top of every minute.
- Shake out the tension and try to relax during the off periods.
Now back then, I only did the standard Pavel Tsatsouline hardstyle swing. (BTW – shout out to Pavel as I took a ton away from him early on in my career.)
These days, I really like to mix things up – not only does it help me move and feel better, but I think it’s way more engaging as well.
If you’re looking for different swing ideas, here’s a short YouTube video I created with 10 of my favorite swing variations.
And last but not least if you’re looking to invest in new kettlebells, I can’t recommend the Kettlebell Kings ‘bells enough.
I love how they look and feel, so be sure to give them a shot!
Workout #2 – Tempo Intervals
Focus: Cardio
Equipment Needed: Cardio Equipment OR Open Space
Tempo intervals have been around for close to 40 years now.
Popularized by Charlie Francis and his sprinters, this is an easy solution to improve your aerobic capacity without taking a ridiculous amount of time.
My preferred methods for clients/athletes who like (or need!) to run is tempo running, but they can also be done on a spin bike, rower or elliptical as well.
Here are a few guidelines I like to use for running, but you can extrapolate this to basically all methods:
- Perform a fluid, relaxed and SMOOTH run at 70-75% of your max effort.
- I like to think about striding out – you shouldn’t be taxing yourself whatsoever.
- Go for 15-20 seconds (or a distance, if that’s more specific to your sport), and then rest for 3-5x as long as you work.
- Most importantly, YOUR LAST REP SHOULD BE AS FAST AS YOUR FIRST!
These are a super easy one to add into the mix, so if you don’t have time for a long Zone 2 workout, these can definitely help.
Workout #3 – The Push-up/Squat Ladder
Focus: Cardio
Equipment Needed: N/a
If you’re crunched for time AND don’t have access to equipment at home, this is the one for you!
When we first opened IFAST, ladders were one of our favorite conditioning methods – mostly because there were super easy to implement and we didn’t have a ton of equipment to use, anyway 😉
Here’s how they’re done:
- Perform one body weight squat,
- Perform one push-up (use an incline like your couch or even a wall if necessary),
- Now do two body weight squats,
- Now do two push-ups,
- Then 3 and 3, so hopefully you’re getting the drift!
You’re not going to get super shredded or lift crazy heavy weights after doing this, but when you’re traveling on the road or just need to squeeze a workout in, this can definitely help!
Workout #4 – One Lift a Day (OLAD)
Focus: Strength
Equipment Needed: Barbells, Kettlebells or Dumbbells
I first learned about the One Lift a Day program, or OLAD, from the incomparable Dan John waaaaayyyyyy back in 2004.
Now back then I remember thinking, “Why on Earth would I ever do JUST one lift in a day???”
Then I started two business, had kids, and aged 20+ years and everything made sense!
The premise here is simple: Pick ONE EXERCISE for the day and try to either grease the groove or get stronger on it.
The selections here are limitless:
- Squats
- Bench Presses
- Deadlifts
- Overhead Presses
- Snatches
- Cleans
- Jerks
Basically pick one exercise, train it hard, and then get out of the gym.
What could be simpler than that?
Workout #5 – Mobility Circuits
Focus: Mobility
Equipment Needed: Airex Pads, Yoga Mat, Lacrosse Ball/Foam Roller, Bands
One way I’d love to see us shift our mindset as a community is that a workout doesn’t have to emphasize JUST strength or conditioning.
In fact, as our society becomes more and more sedentary, I feel like one of the primary areas we should be focusing on these days is MOBILITY.
So let’s say you’re tired, injured, beat up or just don’t have the mojo to work out that day – why not do some mobility circuits instead?
And if you’re looking for ideas, here are some videos to get you started. Based on how quickly you can move through things, you could probably get through at least 2 of these circuits in 20 minutes or less!
Workout #6 – Blood Flow Restriction on the Bike
Focus: Cardio
Equipment Needed: BFR Cuffs, Spin Bike
I’m not going to lie, one of the things that interests me the most these days is BFR, or blood flow restriction training.
Not only can you build muscle and strength with decrease loads, but there appears to be a host of metabolic benefits as well.
So if you want to help build your quad strength, bulletproof your knees AND improve your conditioning, BFR on a spin bike may be a great option for you!
I’ve used this with my basketball players religiously for the past 3-4 years, and they absolutely love how they feel once they get off the bike.
Here’s all you have to do:
- * Use BFR cuffs on your thighs and set the occlusion to 60% (you can get as high as 80, but let’s walk before we fun).
- Once you’re dialed in, hop on a spin bike and use a moderate resistance for somewhere between 10 and 20 minutes.
- Step off and revel in the thigh pump!
And while there are tons of BFR makes and models out there, my preferred brand is SmartTools. We bought our pair years ago and not only are they incredibly durable, but my athletes love wearing them.
Workout #7 – Walking Outdoors!
Focus: Cardio
Equipment Needed: Nature!
Okay one more here, so let’s bring it all home…
You’re anxious, stressed out, and overworked.
Your body hurts, and you don’t feel like you can do anything in the gym.
Why not just get outside and walk around for 15-20 minutes?
Take a business call while you move.
Get your favorite dog outsize for some fresh air.
And most importantly, just find a simple and easy way to move your body.
One thing I’ve always found is the more I walk, the better I feel.
Nowadays my routine is to work until 3:40 or 3:45 pm, then shut everything down, leave my phone at home, and take The Dood (aka Finn) on a walk before the kids get home from school.
Not only does this help me switch gears and shut off, but both he (and I!) feel a lot better as a result.
Summary
Okay so there you have it – 7 workouts you can do in 20 minutes or less.
But which one if your favorite?
OR what’s one that you enjoy that I haven’t talked about?
I’d love to hear your thoughts and feedback in the comments below!
All the best,
MR
P.S. – Want to level up your brain, body or both? Here are a few ways I can help…
1 – Want to take your skills as a trainer or coach to the next level? Check out my Complete Coach Certification.
2 – Registration for my Las Vegas workshop with Joel will be going live in the next 1-2 days. The event is on 1.25.25, and there are only 30 spots open, so if you’re interested, please register ASAP!
3 – Last but not least, I’m going to be adding new programs to TrainHeroic the next 3-4 weeks. If you’re looking to get into amazing shape in 2025, be sure to check those out when they’re in the store!