Don’t be fooled: 20 minutes is plenty of time to get a high-intensity, total-body workout in. Asphalt Green personal trainer DeJuana Richardson shares the calorie-torching exercises he uses to get his clients results. Set a timer for 20 minutes and complete each of the following moves in order—you’re guaranteed to get your heart rate up and work up a sweat!
Allow one minute of rest between each exercise. Challenge yourself: How many rounds can you do? As you get stronger, you’ll be able to complete more repetitions.
The burpee
This dynamic total-body movement builds stamina while sculpting arms, shoulders, and abs.
Do the move:
- Stand with feet shoulder-width apart.
- Keeping your weight in your heels, squat, touching your hands to the ground.
- Jump your legs back, landing in a plank position.
- Perform a pushup (optional).
- Jump your legs back into a low squat, then jump up, reaching your hands in the air.
Perform 20 repetitions.
Jump rope
This simple movement burns more calories than running on a treadmill, improves coordination, and sculpts lean legs.
Do the move:
- Jump about two-inches off the floor.
- Turn the jump rope with your wrist, keeping your elbows close to your body.
- No jump rope? Do the motion without swinging a rope. It's still an effective way to get your heart rate up.
Jump for three continuous minutes.
Kettlebell swing/squat jumps/banded hip thrusts
This powerful movement strengthens the core while building strong, defined glutes and legs.
Do the move:
- Start with feet shoulder-width apart, holding a kettlebell in both hands with an overhand grip. Let the kettlebell hang between your legs.
- Hinge at the hips, driving them back, until the kettlebell is behind your legs.
- Tighten your glutes and rise up, swinging the kettlebell to shoulder height, arms extended.
- Maintaining control, shift your weight to your heels, bending your knees, allowing the kettlebell to fall between your legs.
- Use your momentum to immediately begin the next repetition.
No kettlebell at home? Squat jumps or banded hip thrusts off of a couch (if you have a resistance band) will work similar muscles.
Perform 30 repetitions.
More from the Get Fit series: