A Home Workout for Busy People – 20 minutes, 2 to 6 days a week
Goals delivered: Weight loss, gain muscle or tone (based on what you are after) and superior cardio.
For this workout you’ll need
A chin up bar
A set of fitness bands
|A set of Adjustable Dumbbells
If you don’t have any or all of these and do not have what you think are reasonable substitutes then here are our recommendations for the best quality pieces of equipment.
Time needed: 20 minutes.
Recommended frequency: 2 to 6 times weekly.
After the warmup perform the circuits below using the EMOM (Every Minute on the Minute) protocol. Essentially you will set a timer and at the top of every minute you will begin the next exercise. You perform the target number of reps and then rest until the top of the next minute. You can either use the second hand on your watch or there are a number of apps available for smartphones which allow you to easily build a timed routine, one smartphone app we have found to be good is called Seconds.
This workout is ideal for people who only have time for a very brief workout but can find the time for that workout most days. It perfectly suits this kind of schedule by splitting the body into two days, the first is ‘Pull’ and the second is ‘Push’. It optimizes your time even further by utilizing a circuit structure.
Simply alternate ‘Pull’ and ‘Push’ days on any day you find you have 20 minutes to spare. Don’t worry if you only have an odd number of days e.g. 3 or 5 to train in any particular calendar week, just start make sure the first workout of the next week is the alternate to the last of the previous week.
Explanations of the exercises can be found here.
|Pull Day||Push Day|
|Pull Up – See progressions in guide||Squat – 10 to 20 reps|
|Dumbbell Bent Over Row – 8 to 12 reps each arm||Single Arm Overhead Press – 8 to 12 reps|
|Face Pull – 12 reps||Push Up – 8 to 25 reps|
|Pull Up||Dumbbell Lateral Raise – 10 reps|
|Two Handed KB Swings – 15 reps||Step Up – 12 reps each leg|
|Standing Band Pulls – 12 to 20 reps||Overhead Band Press – 8 to 12 reps|
|Hollow Hold – 30 seconds
Two Handed KB Swings – 15 reps
Dumbbell Bent Over Row – 8 to 12 reps each arm
Dumbbell Rear Lateral Raise – 10 Reps
Standing Band Pulls – 12 to 20 reps
|Band Horizontal Press – 8 to 20 reps
Squat – 10 to 20 reps
Single Arm Overhead Press – 8 to 12 reps
Push Up – 8 to 25 reps
Step Up – 12 reps each leg
Overhead Band Press – 8 to 12 reps
Band Horizontal Press – 8 to 20 reps
This is an ideal home workout for busy people, you may be wondering how much weight you should start with and when you should increase this. This is all explained in General Exercise and Pacing Guidelines.
Take your time with the workout, progress at a pace you’re comfortable with, always remembering we are aiming for a sustainable workout experience, so stay within an effort of ‘8’ on a scales of 1 to 10. You can do this workout for as long as it holds your interest, the progression method will last indefinitely but if you get to the stage that you want to try something new, simply go to our Training Programs and choose another workout.