Life gets busy and sometimes fitting in a workout can be harder than relearning Algebra. Even on days when we have more time, motivation can wane and the thought of spending an hour at the mall is much more appealing than spending an hour in the weight room. Luckily you don’t have to devote half your day to training to reap the benefits of exercise – in fact frequency and consistency are arguably more important. 

With busy schedules in mind, we spoke to In-Shape’s Trainers to bring you three 20-minute workouts that will burn fat, build muscle and get you in and out of the gym in no time (well…technically 20 minutes but who’s counting!).

 

Lunch Break Beef Up:

Briana R. our Client Experience Manager at In-Shape Palmdale East created this workout to fit in perfectly with your lunch break. There’s enough time to change, workout, shower and get back to work! It is best suited for intermediate level and will challenge your entire body including balance, coordination, and endurance.  

 

Complete 4-5 rounds of the following with 1 min rest after each round. 

 

20 x TRX® Body Saw 

 

bodysaw

 

20 x Renegade Row 

 

renegade row

 

20 x (10x each leg) TRX Pistol Squat to Reverse Lunge 

 

renegade row

 

20x (10 each side) Lateral Med Ball Throw

 

renegade row

 

Full Body Power Up:

Andrea F., our product manager of group training created this tough 20-minute workout that focuses on fully body power and strength, conditioning, postural development and core strength!

 Block 1 – 8 Min EMOM (Every Minute on the Minute)

Complete 10-20 reps of each exercise and rest for the remainder of minute

Even minutes: Push-Ups (10-20 Reps)

 

renegade row

 


Odd minutes: Deadlifts (10-20 Reps) 

 

renegade row

 

Block 2 - 12 Minute Circuit (3 Rounds of 40s work: 20s Rest) 

Complete as many as you can in the time allotted to work

Dumbbell Snatch

 

renegade row


Weighted Dead Bug 

 


Overhead Press 

 

renegade row

 

Farmer Walks 

 

renegade row

 

 

Advanced Amp Up:

Andrew S. from our Palmdale West club loves this quick 20-minute body-weight workout because it can be done anywhere, without equipment, and has a warm up and cool down component built into it. This workout uses a few uncommon, more advanced exercises so be sure to connect with a Trainer at your club if you have any questions.

 

3-minute AMRAP (As Many Rounds As Possible) Warmup

Inch Worm x 5 reps

 

 

 

Alternating Scorpions x 10 reps

 

 

 

Alternating Lunge & Reach x 10 reps

 

 

15-minute AMRAP Work Set

Hand release Pushup x 10 reps

 

 

 

Bodyweight Kang Squat x 10 reps

 

 

Alternating Single Leg Bridge x 10 reps

 

 

 

Quadruped Plank x 20 seconds

 

 

2 Minute Cooldown

Alternating 20 second hold: Upward Dog & Downward Dog x 3