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The 20-Minute Total Package Workout

'Tis the season of overflowing to-do lists, but you don't have to sacrifice your workout during the holidays. Follow our Black Friday Fitness program and toss that 'but-I-can't-get-a-good-workout-in-under-a-half-hour' excuse out the window. Every Friday for the next five weeks, we'll release a new efficient and super effective routine to help you stay on track. The following routine is the first installment of the program, and it combines calorie-blasting cardio intervals and metabolism-revving strength moves in a time-based circuit, which means you'll be done in 20-minutes flat—we promise.

Related: Check out the full-length video of this workout to sweat alongside Jessica Smith. Plus, enter to win the Black Friday Fitness Sweepstakes for a chance to win $500 for holiday shopping!

How it works: After the warm-up, complete the three exercises in each circuit back-to-back twice through before moving onto the next circuit. End with the final calf side stretch. Do as many reps as possible (AMRAP) with good form for one minute, resting as needed.

Total Time: up to 30 minutes

You will need: Free weights

1. Warm-Up

A.

Jog or march in place for 10 counts, step side to side for 10 counts, do 10 jumping jacks, and then do 10 squats. Repeat as many times as possible.

Sets:

1

Reps:

AMRAP for 1 minute

2. Circuit 1: Alternating Curtsey Lunge Press

A.

Stand with feet hip width, arms bent, holding weights in front of shoulders, palms facing in.

B.

Perform a curtsey lunge by crossing right leg back and on a diagonal behind body, bending both knees about 90 degrees as arms extend overhead. Return to start; repeat on opposite side.

Sets:

2

Reps:

AMRAP for 1 minute

3. Circuit 1: Rear Fly Deadlift

A.

Stand with feet hip width, knees slightly bent, holding weights. Brace abs in tight, and keeping back naturally straight, hinge forward from hips until chest is almost parallel to the floor.

B.

Open arms out to sides of shoulders, squeezing shoulder blades back and together. Lower arms; return to start.

Sets:

2

Reps:

AMRAP for 1 minute

4. Circuit 1: Squat Thrust Plank Cardio Burst

A.

Stand with feet hip width, arms by sides. Lower into a squat and place hands on the ground under shoulders. Engaging abs, quickly jump feet back and together into a full plank position.

B.

Immediately jump feet back into squat and jump straight up, swinging arms forward to help move body. Land in squat position and immediately repeat.

Sets:

2

Reps:

AMRAP for 1 minute

5. Circuit 2: Kickback, Kick Front

A.

Balancing on right leg, holding weights, kick left leg front as elbows bend by sides, curling weights up with palms facing in.

B.

Without lowering left leg, hinge forward from hips and extend left leg behind hip, bending right knee slightly for balance. Arms extend behind body as leg reaches back. Return to start. Repeat on opposite side.

Sets:

2

Reps:

AMRAP for 30 seconds per side

6. Circuit 2: Squat Knee Biceps Curl Twist

A.

Stand with feet hip width apart, arms by sides, holding weights. Lower into a squat.

B.

As legs extend, shift weight into right leg and lift left knee, curling arms in and twisting torso to the left. Return to start. Repeat on opposite side.

Sets:

2

Reps:

AMRAP for 1 minute

7. Circuit 2: Up-and-Over Skater Cardio Burst

A.

Cross right leg behind left, bending knees, tapping right foot as arms swing to the left in front of chest.

B.

Quickly jump up and over to the right, swinging arms overhead from left to right to propel body; landing with left leg crossed back, knees bent, arms to the right in front of chest. Repeat on opposite side.

Sets:

2

Reps:

AMRAP for 1 minute

8. Circuit 3: Chest Press Bridge

A.

Lie faceup, knees bent, feet hip width and flexed on the floor. Holding weights, bend elbows at 90 degrees and open out to sides of shoulders (avoid letting arms rest on the floor, arms should hover just above the ground).

B.

Extend arms up and in line with the center of chest, pressing heels down into the floor to lift hips into a glute bridge. Return to start.

Sets:

2

Reps:

AMRAP for 1 minute

9. Circuit 3: Plank Row Jack

A.

Holding weights, begin in a full plank position with hands shoulder-width apart, abs tight, and feet together.

B.

'Jack' feet apart by jumping lightly on toes and open legs into a wide 'V' position. Quickly row right arm back, pulling weight to side of body; lower arm and repeat with left arm. 'Jack' feet back together and immediately repeat.

Sets:

2

Reps:

AMRAP for 1 minute

10. Circuit 3: Plank Side Tuck Cardio Burst

A.

Begin in a full plank position with feet together, hands shoulder width, abs engaged.

B.

Bend knees and jump feet in toward right elbow, turning knees to the side, trying to lightly tap right elbow with left knee. Jump back out to plank; repeat on opposite side.

Sets:

2

Reps:

AMRAP for 1 minute

11. Calf Side Stretch

A.

Stand with feet together, hands at hips. Take a wide step back with right leg, pressing right heel into the floor, bending left knee (to increase the stretch take a wider stance and bend left knee more without lifting right heel). Reach right arm overhead and lean to the left. Repeat on opposite side.

Sets:

1

Reps:

30 seconds