PDF 10 home workouts to build muscle in under 20 minutes

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Aug 2, - Personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch home workouts using just your bodyweight and dumbbells.
Table of contents

• 41 Best YouTube Workouts You Can Do for Free : HIIT, Yoga, Strength and Recovery
• The Workouts Top Trainers Do When They Have Only 20 Minutes to Exercise | SELF
• How To Get A Good Workout In 20 Minutes
• Upper Body Exercises

When it comes to short workouts, you want to focus on intensity over all else except good form, of course. Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action -- below are five workouts you can do in less time than it takes to eat lunch.

For the sake of simplicity, I designed all of these workouts as bodyweight-only sessions you can do anywhere. Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn. One key to a good workout, intense or not, is good form. You'll reduce your risk of injury and improve the effectiveness of your workout. There's a lot of fancy fitness equipment out there, like this smart Mirror, but you can get fit with just your body and some effective programming.

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Now that you've worked up a sweat, learn how to recover from your workout and soothe post-workout muscle soreness with compression boots , foam rollers , massage guns and stretching. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.

Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic. Say you want to lose a little weight. Say you also want to do it fairly quickly, with minimal time commitment. Among its most sought-after programs: The 21 Day Fix.

The premise: In just three weeks, even beginner exercisers can shed inches from his waist while building strength and adding definition to his arms, abs , and legs.

The Beachbody 21 Day Fix includes both a workout and meal plan — basically, a portion-controlled approach to eating where each meal consists of 40 percent carbs, 30 percent protein, and 30 percent fat. Overall daily calories depend on your current weight and estimated energy expenditure.

As for the workout, the appealing thing about the Beachbody 21 Day Fix is its super manageable time commitment.

The moves are a combo of cardio and strength, with an emphasis on getting your heart rate up in short, high-intensity segments. Press down through the palms of your hands and come up onto your feet so that your knees are in the air directly over your ankles. Bend the elbows and lower your butt down to tap the ground, and then straighten the arms to come up. Repeat this 10 times. Advanced modification: Instead of having the legs bent for tricep dips, straighten the legs out in front of you to perform this exercise.

Starting in a plank position with your abs pulled in and your shoulders over your wrists, bend the elbows out to the sides, lowering your chest to the ground, and then press back up to a plank position. Repeat 10 times. Advanced modification: Perform this exercise with one leg in the air be sure to alternate between both legs. From a plank position, turn your body to the left, reaching your left arm up into the air towards the ceiling. Stack your left foot on top of the right, and pull your right waistline up away from the ground to work the entire right side of your body.

Come back to plank, and repeat 10 times. Perform the same exercise to the right. Beginner modification: Perform side plank with the bottom knee propped up on the ground. Advanced modification: Perform side plank and lift the top leg up off of the bottom leg. Starting in a plank position on your knees, lower down onto your right forearm and then your left forearm. Then, press your right palm down and then your left palm down to press you back up into a plank.

How To Get A Good Workout In 20 Minutes

Repeat this 5 times with your right hand leading, and then 5 times with your left hand leading. Advanced modification: Perform this exercise on your toes full plank position. Start standing with your feet open shoulder-width. Pull your naval in towards your spine, and bend your knees reaching your butt back as if you're sitting in a chair.

Look down to make sure your knees are not reaching past your ankles. Press down through your heels, and then stand back up to the starting position, squeezing the glutes at the top. Beginner modification: Only squat halfway down before returning to the top. Advanced modification: Squat and then jump to come up, landing softly with bent knees. Straighten the knees returning to the top position, lower down into the squat again, and jump back up. Keep the left leg straight.

Upper Body Exercises

Press down through the right heel to return back to the starting position. Repeat 10 times to the right, and then switch to the left for 10 repetitions.

Advanced modification: When you come back to center, lift the lunging leg up and out to the side to work the outer hip before moving on to the next rep. Start standing with your feet as wide as your hips. Then, step your left foot back and lower down into a lunge. Press down through the right heel as you lift the left leg straight up behind you to work the hamstring and glute. Then lower back down into the lunge. Repeat this 10 times and then switch sides.

Beginner modification: Take out the leg lift and perform a standard backwards lunge. If you need extra support, hold on to a railing or a table to help with balance. Then come back to center and repeat on the other side. Complete 10 reps on each side.