You won't find a better 20 minute workout anywhere. I'm going to give you a weight lifting workout that you can perform in 20 minutes after warm ups. The main focus of the workout you'll find here is to build muscle. You'll find out why in just a second...

	I need to get this off my chest before I begin... Weight lifting workouts should always focus on building muscle. You need to make progress. You need to concentrate on lifting heavier weights each workout or doing more reps. That's how you make progress! That's how you force your body to change. Weight lifting is for building muscle and strength. That's the main goal of weight lifting. Weightlifting will make fat burning easier and get you leaner faster, but you should not focus your weightlifting workouts on fat burning or calorie burning. If you do, you will fail to reach your goals!

Take my advice here and watch your body transform when you follow my advice...


Focus on making progress in the gym by lifting heavier weights and/or more reps each workout. Use diet and cardio to lose fat and burn fat, respectively.


Now that I got that off my chest, let's get straight to the 20 minute workout...


You need 20 minutes 3 times per week to perform this muscle building workout. This is going to be a full body workout performed 3 times per week...

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Workout	Rest	Workout	Rest	Workout	Rest	Rest

By resting 1 minute between sets, you can do about 10 sets in 20 minutes. You'll have to move quickly between exercises. So, I've chosen the 10 best overall exercises that work the entire body, and I've organized them to maximize your strength recovery between sets for each muscle group.

#	Weight Lifting Exercises
1	Barbell Squats
2	Flat Bench Press
3	Romanian Deadlift
4	Overhead Press
5	Standing Calf Raises
6	Pendlay Rows
7	Barbell Lunges
8	Chin Ups
9	Parallel Dips
10	Dumbbell Curls

Now, to ensure you get this quick workout finished in 20 minutes, you will need to have everything set up as much as possible before you start. Use the rest time between sets to get ready for your next exercise. Ensure you do warm ups as needed.


Only do 1 set of each exercise and really work hard on each exercise. You've got to focus on getting better every workout, so I've put together a plan that will help you lift heavier weight every time you do this workout...


Since you'll be doing the same workout 3 times per week, I only want you to perform this workout for 6 weeks at a time. Then, change exercises as needed. A simple variation of the exercise will work.

20 Minute Workout	1st Workout	2nd Workout	3rd Workout
Week	Reps	Reps	Reps
1	8	10	12
2	15	15	15
3	12	12	12
4	8	8	8
5	5	5	5
6	5	5	5

So, you do each exercise for 1 set of the number of reps shown above. Rest 60 seconds between sets and use that time to get ready for the next exercise.


The rep plan above allows you to start out with very light weights during the first week and increase the weight each and every workout! You will be able to increase the weight by at least a few pounds every workout.


Once again, you won't find a better 20 minute workout anywhere. This is all you need to start building the body of your dreams. If you do have more time to workout, please take a look at the weight lifting programs and other workouts on this website!

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