20 Minute Body Blasts

The age-old excuse, “I don’t have time for the gym” is the worst. Maybe you just need a gym enthusiast like me to give you a few 20-minute workouts that will make it worth your time to get somewhere, gym or outside, blast your body, and be done for the day. Not only will you incinerate calories, you will also build strength and endurance with these workouts.

20-minute Routines For Inside The Gym

My Treadmill – Tire – Sled Routine

This is a routine I made for myself a few years ago. I detest steady state cardio. It’s so BORING, so I spiced up my life with this little challenge. I challenge you to try this 20-minute fat burning treadmill routine. 

Most gyms come equipped with a tire, a sled, and treadmills. You will need a space, a clear straightaway, where you can flip the tire and push the sled. If that space is close to the treadmills, that’s even better. Get everything set up before you begin so you don’t take breaks to fiddle with switching tasks.

That means the tire and sled should be set up next to each other. If you are going to put weight on the sled, do it now. I usually put a 45 plate on, but if you are just beginning, you may not want the added weight. Then begin.

The Routine

• Start out by getting on a treadmill at a very steep incline and walk at a 3.8-4.0 for 5 minutes. Steep means you need the handle bars to stay on the machine.
• Get off the treadmill. Move quickly to the tire and flip it down the open stretch and back to the starting point.
• Then move to the sled. Run it down the straight and back as fast as you can. The lower you’re pushing from, the more glute/hamstring activation you will get. So, get low, push hard and fast.
• That is round 1. Now do two more rounds, and you are done for the day.

Bike-Weighted Overhead Lunges – Butt Kickers

Find a stationary bike close to an open space where you could do 10-15 lunges one way. If you must, move one of the stationary bikes to a space to make this feasible. The staff won’t mind as long as you put the bike back when you are done.

Once you have the bike near a straightaway, the only other equipment you need is a 25lb plate, or whatever weighted plate you are comfortable with. Set it next to the bike on the floor. You will be lunging with the plate over your head, so make sure you start with a weight you can handle or start with no weight at all, if you are a complete fitness beginner.

The Routine

• Begin by pedaling on a stationary bike. Set the resistance so that you are working but not struggling. You will ride the bike for 2 minutes.
• At the two minute mark, step off the bike, grab your plate, lift it over your head and lock your elbows.
• Complete the overhead lunges down the straightaway (10-15 lunges).
• Bring the weight down and hug it tightly against your chest.
• Do butt kickers back to the bike. Set the plate down.
• Get back on the bike for the next 2 minute ride.
• Repeat this eight times.
• No breaks. Keep the cycle going.

20-minute Routines For Outside Of The Gym:

Ohhhh….Track Work – Sprints and Bleachers My Style

One of my favorite ways to destroy myself in a short amount of time is at the high school track closest to my house. Bleachers and the track can be easily utilized to get an intense 20 minute workout. I love that I get my cardio workout routine done quickly and that I also get the added benefit of a booty blast!

Keep this in mind for this workout: Bleachers usually sit along one side of the track. You will use the bleacher as one of your straight-aways. Basically, you will be running the curves and one straight of the track and then exit the track to use the bleachers as the last quarter of each lap.

The Routine:

• Jog ¾ of a lap around the track to warm up.
• As you come to the second straight-away where the bleachers start, you exit the track and start running a set of bleachers. Sprint up the bleachers and walk rapidly down (to spare your knees). Work your way through the bleachers and then exit onto the track.
• Walk the curve
• Sprint the next straight. Show me your sprint form; go full speed.
• Walk the next curve.
• Exit the track to complete the second set of bleachers. Sprint up the bleacher and walk down.
• Repeat for 20 minutes. It will probably take 2-3 rounds of this routine, closer to 3 if you are hustling!

Medicine Ball Full-Body Blast + Cardio:

For this routine you will need the local, practice football field and your own medicine ball. Medicine balls that look like over-grown hacky sacks work best for this routine since they have less bounce but any medicine ball will work. If you have to buy one, they are not expensive and can be used for many exercises, a worthy piece of equipment to own.

The Routine:

• Start on one end of the football field holding your medicine ball with both hands in front of your chest, elbow pointing horizontally as if you were going to pass a basketball.
• Drop into a squat. As you rise from the squat, throw the medicine ball as far down the field as you can.
• Sprint to it. Pick it up. Squat and repeat down the entire length of the football field.
• At the end of the field, lie down and complete a set of 20 Russian twists with your medicine ball.
• Next do 20 medicine ball crunches holding the medicine ball between your knees.
• Last hold the medicine ball between your feet. Complete 20 weighted leg raises.
• Stand up and begin the squat and throw to the other end of the field.
• Repeat the process for 20 minutes.
• Your whole body will feel this routine!

If you are a beginner, complete the abdominal exercises without the medicine ball.

Conclusion

 “The only bad workout is the one that didn’t happen.”

Even on days that you just aren’t “feelin’ it”, the days you think it would be best to just pass on exercise, remind yourself that it will only take 20 minutes of your day to strengthen your whole body. That 20 minute exercise routine may just revive you, and I promise that you will never regret any workout, only the ones that didn’t happen!