Between work, family, and other obligations, it can be very difficult to squeeze in time to exercise. But it seems that many of life’s little problems can be solved with the internet’s help.
We browsed the web and rounded up our favorite workouts that you can do in 20 minutes or less. From bodyweight exercises to HIIT routines, these short exercise sessions will build strength and endurance without countless hours at the gym.
With an all-star cast of fitness instructors, there’s something for everyone on our list. Pick a workout and get moving!
12-Minute Fat-Burning Cardio Core Bodyweight Workout
If you’re looking for a quick, fat-burning workout that combines cardio, core strengthening, and bodyweight exercises, this video from Fit Bottomed Girls is the one for you. Featuring Sean Vigue, this workout includes moves like planks, jump squats, and Pilates-inspired sit-up variations.
The Quiet At-Home Workout That Crushes Calories
Is it possible to get moving and burn calories without waking the baby or getting an angry knock on your door for disturbing the neighbors? In this 10-minute quiet workout from PopSugar Fitness, you can get a great workout without a lot of noise. With a light set of free weights and modifications to suit your fitness needs, this workout will have you building muscle (almost) without making a peep.
17 Minute No-Equipment Total Body Circuit Workout
Whether you’re pressed for time or on the go, this workout by Jessica Smith TV gives you a whole body, circuit training experience in 17 minutes — no equipment needed. Smith says, “20-minute workouts can be very effective as long as you are concentrating your efforts and making the most out of your time. Look for sessions — like our ‘excuse-proof’ circuit — that use multiple muscle groups at once and keep your heart rate elevated the entire time. Just be sure to balance out higher-intensity days with lower-to-moderate intensity work to avoid overtraining and stressing your system.”
15 Minute HIIT Workout
If intensity is what you crave, Fitness Blender’s 15-minute HIIT workout is for you. American College of Sports Medicine defines HIIT sessions as “high-intensity interval training” and says this type of exercise program includes periods of high-powered exertion followed by a period of recovery, which differs depending on your workout. During the video, trainer Daniel Segars reminds you that “Doing HIIT isn’t about just killing yourself. It’s about trying to do each one of these as clean and as hard as you possibly can.” With explosive moves like burpees and star jumps, you’re sure to torch calories and work up a sweat.
Read more: 10 Bosu Ball Exercises That Tighten And Tone
ModelFIT Legs and Bum Workout
Earlier this year, modelFIT founder, Vanessa Packer, teamed up with fitness, fashion brand, Sweaty Betty, to create two exclusive workouts for the fashion site. One of the workouts is this powerful 20-minute leg and butt workout. According to the modelFIT website, “Instead of large movements which rely on the momentum created by joints (i.e., burpees, jump squats, etc.), the model method breaks these movements down to the small portion in which your muscles are working the hardest. The result is more effective muscle burn without any strain on joints.” Recommended equipment includes three-pound ankle weights and two-pound hand weights.
12 Minute Booty Burn with Karena!
If you’re looking to tighten your backside, this 12-minute workout by Tone It Up founder, Karena Dawn, sculpts your booty using a band, a mat, and the beach as your backdrop. Regarding the workout, Dawn says, “This is definitely a booty burn!” You’ll target your booty from different angles as you squat, lunge, and lift your way toward achieving your fitness goals.
Twelve Minute Madness Workout
You’ll work up one heck of sweat with this calorie-crushing HIIT workout courtesy of BodyRock. If you’ve been waiting for a fast-paced, at-home workout, the wait is over. Lisa-Marie Zbozen, the host of BodyRock.TV, tells us, “Our workouts are actually 12 minutes of HIIT infused resistance training. In 12 minutes you can get an intense, full-body workout that is perfect for fat loss and general conditioning.” One look at this video and you’ll see BodyRock workouts are no joke!
Flat Belly 10-Minute Abs Workout
Who doesn’t dread an ab workout? But 10 minutes is doable for anyone. This upbeat ab workout by BexLife’s, Rebekah Borucki, features 40-second training intervals followed by 20 seconds of rest. Borucki gives you cues for proper form, technique, and breathing in a variety of body positions. “If you can feel your heart beating hard, that’s awesome! That means you’re getting cardio as well as strength,” she says during exercises in the video.
Can’t get rid of lower belly fat? Then you must try this great workout!
For many people, toning the lower belly is the hardest. But, this step-by-step, eight-minute workout by SteadyHealth will help you inch a little closer to your fitness or weight loss goals. This company aims to provide users with credible health, fitness, and nutrition information. The SteadyHealth team notes, “The workouts are very effective. If you have enough energy, you can even do them twice a day, but if not, even twice a week makes a difference.”