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.
Every weight training workout should focus on building muscle and getting stronger. It doesn't matter what your goals may be, always focus your weight lifting towards getting stronger every workout.
You'll find out why in just a second…
Here's What You Need To Know About Weight Lifting…
I need to get this off my chest before I begin… this is something that always bothers me.
Weight lifting workouts should always focus on building muscle.
You need to make progress in the gym.
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.
You can't go to the gym and not push yourself. You have to leave your comfort zone. You have to wrk as hard as you can and even harder than the previous workout.
Weight lifting is for building muscle and strength. That's the main goal of weight lifting — you shouldn't use a weight lifting program for any other reason.
Everything Else Falls into Place When You Focus on the Right Weightlifting Goals
Weightlifting will make fat burning easier and get you leaner faster, but you should not focus your weight lifting workouts on fat burning or calorie burning.
If you do, you will fail to reach your fat burning goals. Or, you may reach them, but it will take you much longer to get there.
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.
The Quick Workout That Only Takes 20 Minutes
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|
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.
In other words, the workout is designed to prevent muscle group fatigue from affecting the next exercise.
|#||Weight Lifting Exercises|
|2||Flat Bench Press|
|5||Standing Calf Raises|
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. For example, dumbbell bench press instead of barbell bench press.
|20 Minute Workout||1st Workout||2nd Workout||3rd Workout|
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.
We recommend about 3 hours per week total for weight lifting to maximize your results.