5 Steps to Creating 20 Minute Workout Routines (Plus 1 Sample)

Planning 20 Minute WorkoutsIs it even possible to get a decent workout done in 20 minutes?

Yes. In fact, I've done 10 minute workouts that are effective.

20 minutes is more than enough time if you plan it right.

This article sets out tips for planning and creating 20 minute workout routines. To help you get started, I set out a sample 20 minute workout routine at the end of this article.

Tips for planning 20 minute workouts

STEP 1: Determine how many 20 minute workout sessions you can get in each week

If you can only do 2, that's fine, but it will limit the number of fitness objectives you can realistically pursue (see number 2).

If you can do 5 per week, you can go after more objectives.

STEP 2: What are your workout objectives?

Do you want to build muscle? Lean muscle? Mass?
Do you want to improve cardio?
Do you want to lose weight?
Do you want to get more flexible?

Without knowing your primary objectives, you can't create the right workouts.

Can you choose more than one objective?

Yes. 20 minute workouts done 5 times a week is more than enough time to achieve several fitness objectives. For example, you can build lean muscle, lose weight (or burn fat) and improve flexibility.

You might reverse steps 1 and 2. If you realize you have multiple fitness objectives, you'll need to increase the number of workout sessions.

STEP 3: Articulate Objectives in Numbers

For example, if you want to build lean muscles, set out a goal such as add 8 pounds of lean muscle.

Another example is to lose 2 inches of belly fat.

Or, it could be performance related such as improving VO2 max, long distance running performance, sprint speed, etc.

Setting concrete goals gives you something to shoot for. It also helps you determine where the bulk of your workout time will be focused on (i.e. weights, cardio, etc.).

STEP 4: Create a Draft Workout Plan for the first 8 Weeks

I plan my workouts on a weekly basis. I usually do a particular workout for 8 weeks and then create another workout.

An example plan may be as follows (big picture plan):

Day 1: 20 minutes weight liftingr
Day 2: 20 minutes cardio (HIIT)
Day 3: 20 minutes weight liftingr
Day 4: 15 minutes cardio / superset ab sessionr
Day 5: Stretching

STEP 5: Put Together Detailed Workouts

Once you have the big picture planned out, all you have to do is fill in the blanks.

In the above example under Step 4, we can turn the weight lifting sessions into a detailed 2 day split superset workout plan. The cardio sessions can both be HIIT.

SAMPLE 20 Minute Workout 5 Days Per Week

Day 1 - Weights - Superset Chest/Back and Biceps/Triceps

The chest and back is one superset; the biceps and triceps another superset. You have 10 minutes for each superset regimen. That's about 6 sets each with minimal rest between supersets.

Superset 1 - Three Sets

Chest: Bench Press
Back: Seated Rows

Superset 2 - Three Sets

Chest: Incline DB Press
Back: Lateral Pulldowns

Superset 3 - Three Sets

Biceps: Barbell Curls
Triceps: dumbbell Tricep Extensions

Superset 4 - Three Sets

Biceps: Preacher Curls
Triceps: Tricep Cable Pushdowns

You'll have to motor to complete this in 20 minutes, but it's possible. The number of reps is up to you. I do anywhere from 5 to 12 reps per set.

Day 2 - Cardio - HIIT on the Treadmill

Do a 60/60 interval training split. That's 60 seconds high intensity followed by 60 seconds low intensity.

Day 3 - Weights - Superset Shoulders/Abs and Legs

Superset 1 - Three Sets

Shoulders: Behind the Neck Press
Abs: Bicycle Crunches

Superset 2 - Three Sets

Shoulders - DB Presses
Abs: Leg Extensions

Superset 3 - Three Sets

Quads: Squats
Hams: Leg Curls

Superset 4 - Three Sets

Quads: Leg Presses
Calves: Calf Presses on the Leg Press

Day 4 - Cardio Day - HIIT on the Elliptical

Do a 90/30 interval training split. That's 90 seconds fairly high intensity followed by 30 seconds low intensity.

Day 5 - Yoga/Stretching

3 Sun Salutations
5 Standing Poses
5 Seated Poses
1 Inversion

Hold each pose for 1 minute except the sun salutation which are a fluid movement of poses, each pose held for one breath.

The above 5 day 20 minute workout sample can easily be tweaked according to your objectives. You can also change it to 3 or 4 days per week. The point is that even with only 20 minutes per day, you can get in a great workout and in the long run achieve ambitious fitness goals.