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: 

The Perfect Pushup 

Four Exercises to Relieve Low-Back Pain

5 Core-Strengthening Exercises