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Exercise Routines Done In 20 Minutes or Less!

Updated on January 25, 2012
Arm Curls
Arm Curls | Source

For those of you out there who just can't seem to stick to a routine, i've got you covered. This article is going to provide you with options for different routines, and guess what? They're all routines that can be done in 20 minutes or less. This can be done in addition to what your normal workout is, or it can be done on it's own. For best results, combine this with another workout program, or do it multiple times a day. You can also combine 2 or more routines together at one time. Get moving!

Routine 1: Repeat 2-5 Times

  • 50 Jumping Jacks
  • 10 push ups (male push ups if you can)
  • 20 sit ups
  • 25 mountain climbers (standing or on the floor)
  • 1 minute plank on hands or elbows


Routine 2 (Requires Treadmill)

  • 2 minute warm up walk (moderate pace, around 3.5 mph)
  • 2 minute jog (around 5 mph)
  • 1 minute sprint (anything above 6.5 mph)
  • 1 minute walk (around 4 mph)
  • 2 minute uphill climb (incline at 7, speed at 3.8)
  • 30 second uphill sprint (same pace as above, incline at 7)
  • 1 minute walk (around 4 mph)
  • 2 minute uphill climb (incline at 10, speed at 3.5)
  • 2 minute walk (around 4.2)
  • 1 minute sprint (same pace as before)
  • 1 min 30 second uphill climb (incline 7, speed 3.8)
  • 2-4 minute cool down walk (any pace you choose)


Routine 3 (Outside Routine With Hills)

  • 2 minute warm up walk
  • Sprint up the hill and walk down (twice if the hill isn't long)
  • Run backwards up the hill and backwards back down (twice if the hill isn't long)
  • Power walk up and down the hill 2 times
  • Repeat 3-5 times.
  • 2-3 minute cool down walk


Routine 4 (Outside Routine)

  • Run 2 miles without stopping. You should be able to do this (if you're in moderate shape) in under 20 minutes.


Routine 5 (Repeat 2-5 Times)

  • 50 jumping jacks
  • 30 seconds of line jumps, side to side
  • 30 seconds of line jumps, front to back
  • Tricep dips (as many as you can)
  • Lunges (20 per leg)
  • Plank on your hands for 1 minute


Routine 6 (With a dumb bell that fits you)

  • Straight ahead punches (20 per arm)
  • Tricep kickbacks (15 per arm)
  • Bicep curls (12-15 per arm)
  • 25 Sit Ups
  • 10 Push Ups
  • 25 Squats holding the weights in each hand

Routine 7 (Repeat 2-5 Times)

  • 25 Mountain Climbers
  • Run in place for 1 minute
  • 30-45 seconds of bicyle with your legs
  • 30 Wall Push Ups
  • Wall Squats (15 seconds low, 15 seconds midway between standing and down low, 15 seconds low, 15 seconds midway between standing and down low)
  • Alternating arms uppercuts (20 per arm)
  • Jabs (20 per arm)


With these 7 new routines you can mix and match and change things up each week. The key is to not do the same ones all of the time to help confuse your body. You will probably not lose tons of weight doing just one of these a day, but if you do 2 or more a day with 3 sets a piece and watch your diet, you have a good chance at shedding those pounds! Good luck!

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    • Rob Jundt profile image

      Rob Jundt 5 years ago from Midwest USA

      Awesome routines here. What I like is the combination of cardio and strength, IOW: circuit training so to speak. Thanks again! I'll be using a few of thse for sure.

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