4 Killer Workouts You Can Do in 20 Minutes or Less


It’s normal to be short on time these days. Sometimes your workouts don’t make the cut because you just can’t fit them in. Don’t ignore your fitness just because you have a super busy week. Here are four no-excuse workouts you can do in less than 20 minutes in the comfort of your own home.

High intensity interval training (HIIT) involves workouts where you perform at 100 percent effort for a short time, followed by a short and sometimes active recovery. “All out intensity efforts resulting in shortness of breath require the body to take in excess oxygen post-exercise in order to recover,” says Eric Salvador, head instructor at The Fhiiting Room studio in New York City. “This process, commonly referred to as after burn, boosts metabolism for hours post-exercise.” Get your burn on with this HIIT workout. Repeat the entire circuit twice.

Equipment Needed: Jump rope

Interval 1
Jump rope for one minute (aim for 80-100 reps)
Do 10 squat thrusts. (How to do it: Stand with your feet together, squat down keeping your knees in line with your ankles, place your hands on the floor next to your feet. Jump your feet backwards into a pushup position. Then jump feet back in and return to standing. Add intensity by jumping after you stand up.)
Do 10 pushups. (How to do it: Get into plank position. Keeping your elbows as close to your body as possible, bend your elbows and lower yourself down as close to the ground as you can without touching the ground. Push yourself back up.)

Interval 2
Jump rope for one minute (aim for 80-100 reps)
Do 8 squat thrusts
Do 8 pushups

Interval 3
Jump rope for one minute (aim for 80-100 reps)
6 squat thrusts
6 pushups

Interval 4
Jump rope for one minute (aim for 80-100 reps)
Do 4 squat thrusts
Do 4 pushups

Interval 5
Jump rope for one minute (aim for 80-100 reps)
Do 2 squat thrusts
Do 2 pushups

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