A Quick, Effective and Fun Full-Body Workout in 20 Minutes

If you looked up “working woman” in the dictionary you’d see “the queen of multi-tasking.” Ok, maybe not really, but it should. As working women our lives are all about getting a lot done in a short amount of time. So, it only makes sense to apply those multi-tasking skills to our workouts.

I know your life is crazy and probably – if you’re anything like me –planned down to the minute. But no need to fret, open your calendar now and block out 20 minutes for your next workout. I know what you’re thinking, 20 minutes? It takes you that long to find a parking space at the gym. But it’s true; in just 20 minutes we can work all your major muscle groups to get a full-body workout. The key is working both upper and lower body at the same time and incorporating some use plyometric training.

Pylometric exercises are basically when a muscle is stretched (or loaded) before it is contracted. A good example would be doing push-ups with a clap in-between each push-up. So in this instance, your pectoral muscle is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up.


Now granted, an hour-long exercise session with plenty of time for both cardio and strength training is ideal, but when you’re pressed for time, you can get enough done in this 20-minute workout to feel good, look good and keep yourself healthy.

To get started put on your workout clothes/shoes and grab a pair of 3-5 pound hand weights.

Squat Hop and Press
Targets: Shoulders, abs, hips, glutes and legs

o Stand with your feet shoulder-width apart, a weight in each hand and your elbows bent and your palms facing in.
o Lower your bottom, keeping knees above ankles. Press into both feet to hop up and raising the weights straight overhead; land standing with feet together, knees slightly bent, arms up, palms forward.
o Quickly step right foot out to shoulder width and lower hands back to starting position.
o Do 8 reps. Switch legs; repeat.

Runner's Lunge
Targets: Shoulders, arms, chest, abs, glutes, and legs

o Stand with your feet hip-width apart and weight in each hand. Bend elbows 90 degrees so that your forearms are parallel to floor, elbows by your sides and palms in.
o Lunge forward with right leg as you bring left hand up to shoulder level in front of you and drive right arm behind you (kind of like you are running).
o Hop up and switch arms and legs to lunge forward with left leg. Be careful not to put any pressure on your knees, lift from your heels.
o Do 8 reps. Switch legs; repeat.

Cross Raise
Targets: Shoulders, arms, abs, and legs

o Stand with feet slightly more than shoulder width apart, right hand on hip with a weight in your left hand.
o Raise your left arm diagonally to the left, palm forward.
o Pull your bellybutton in and bend left elbow and right knee so that they meet in front of you. Return to starting position.
o Do 8 reps quickly. Switch sides; repeat.

Kick-and-Punch Combo
Targets: Shoulders, arms, abs, glutes, and legs

o Stand with feet together, knees slightly bent, a weight in each hand, elbows bent near hips, weights in front of chest with palms facing each other.
o Simultaneously kick left leg forward (really push through ball of left foot), foot flexed, and punch right arm straight forward at shoulder level with your palm down.
o Switch sides; repeat. Do 16 reps total, alternating sides.

Plank Twist and Push-Up (side note: this one is my personal favourite!)
Targets: Shoulders, back, arms, chest, and abs

o Get into full push-up position (hands below shoulders, back straight, abs engaged), holding a weight in each hand (this will help stabilize your wrists) with your palms facing in.
o Lift right leg, rotate right hip and pull knee in toward left shoulder. Use a small hop to switch legs.
o Do 4 reps total, alternating sides, and return to starting position.
o Do a push-up.
o Complete the whole series 8 times.

That’s it! Five exercises and you’ve covered all the bases: all your major muscle groups have been worked and if you kept the pace up with minimal breaks you got your heart rate elevated as well. Knowing that when you don’t have the luxury of being able to exercise for an hour (or longer), but are still able to keep yourself fit, now that’s priceless.

Up next…Going Green without going Bust: Eating Healthy within a Budget