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The 20-Minute Workout to Help You Get Fit, Get Toned, and Get On with Your Day

Get in, get out, get results. That’s the formula—and the beauty—of this one-and-done workout that you whip through in precisely 20 minutes. Why not 30? Or even 15? Because 20 is the exercise sweet spot at which your focus and form won’t fade and you’ve done enough reps to reshape your body, says celebrity fitness pro Brett Hoebel. “Ten or 15 minutes isn’t enough time for you to hit your peak effort,” he explains. “And most people’s energy starts to drop dramatically after a tough 20-minute session.”

So Hoebel devised his 20-Minute Body plan (which is now a book) to make every second count. Each of the six exercises here are “big-bang moves” that burn tons of calories and strengthen your whole body. They’re divvied into two tri sets (with a one-minute breather in between) to motivate you to maintain your intensity throughout: “It makes the task seem manageable,” Hoebel says. “You think, I know I can do two more rounds; it’s only eight more minutes.” Each tri set starts with a quick cardio burst and is followed by a lower-body move and then an upper-body or core exercise. “This format keeps increasing your heart rate while opposing muscles can rest and recharge,” he explains.

What this means for your body: a flatter belly, a perkier butt, improved strength and endurance, better coordination—and a little swagger, thanks to the Capoeira-inspired martial arts moves in the mix. After 20 days, you’ll see that it’s not too good to be true. We’re certain you can find the time to give it a try.

How it works: Do move one for 30 seconds. Do moves two and three for 1 minute each. Rest for 1 minute. Follow this format for the second trio of moves to complete one round. Repeat from the top until you’ve done three rounds total; that will take you 20 minutes. You have an option to tack on the two bonus booty toners at the end of the workout (and an extra 7 minutes) to finish with some serious butt-lifting that we think is totally worth it! Do this routine three times a week on alternate days.

Total Time: up to 30 minutes

You will need: No equipment

1. Run and Sprawl

A.

Run in place with high knees, pumping arms for 4 seconds. In one fluid motion, crouch, place palms on floor, jump feet back to plank and lower entire body to floor.

B.

Then quickly press up and jump feet to hands; stand and immediately start running in place again. Continue alternating running and sprawling for 30 seconds.

Sets:

1

Reps:

AMRAP for 30 seconds

2. Plyo Prisoner Lunge

A.

Stand with feet hip-width apart, bend elbows, and place fingertips behind head. Keeping head and chest lifted, jump left leg into a reverse lunge, bending both legs 90 degrees
.

B.

Immediately jump and switch legs, landing softly in a reverse lunge with right leg back. Continue quickly alternating sides for 1 minute.

Sets:

1

Reps:

AMRAP for 1 minute

Mistakes and Tips:

Make it easier by stepping back into the reverse lunge instead of jumping.

3. Leg-Swing Pushup

A.

Start on floor in plank on your palms. Extend right leg out to side.

B.

Keeping right leg still, bend elbows to lower body to hover 2 inches above floor. Push up. Switch sides; repeat. Continue alternating sides for 1 minute.

Sets:

1

Reps:

AMRAP for 1 minute

4. Lateral Capoeira Hop

A.

Stand with feet hip-width apart and arms by sides. Squat, bringing hands to chest with elbows bent to start. Rotate torso to right as you plant palms on floor outside right foot.

B.

Press into palms to lift hips and hop feet to right, landing to right of right hand. Return to start position and repeat for 30 seconds. Switch sides; repeat.

Sets:

1

Reps:

AMRAP for 30 seconds per side

5. Capoeira Knee Strike

A.

Stand with feet hip-width apart and arms by sides. Step right leg into a reverse lunge, bending knee to rest on floor, and place left palm on floor to outside of left foot; bring right fist in front of chin with elbow bent out to side to start.

B.

Press into left heel to quickly stand, forcefully thrusting right knee forward, leaning back, bringing bent left arm up, right arm back. Land in start position. Repeat for 30 seconds. Switch sides; repeat.

Sets:

1

Reps:

AMRAP for 30 seconds per side

Mistakes and Tips:

Make it harder by adding a hop as you thrust your knee forward. Land softly and in control.

6. Single-Leg Sit-Up

A.

Lie faceup on floor with legs long and hip-width apart, hands together at chest with elbows bent. Lift right leg 6 inches off floor to start.

B.

Sit up, lifting right leg higher and reaching hands toward foot. Lower to start position. Switch sides; repeat. Continue for 1 minute.

Sets:

1

Reps:

AMRAP for 1 minute per leg

7. Single-Leg Extension

A.

Stand with feet hip-width apart and arms by sides. Step right leg as far back as you can (keep leg straight and stay on ball of foot), bending left knee 90 degrees. Keep back flat as you reach fingertips to floor with palms facing each other in front of left toes to start.

B.

Press into left heel to stand as you lift right leg behind you, raising arms overhead. Slowly lower to start position. Repeat for 30 seconds. Switch sides; repeat.

Sets:

1

Reps:

AMRAP for 30 seconds per side

8. Side-Kneeling Circle

A.

Kneel on floor with arms by sides. Shift weight to left side and place left palm on floor and right hand on hip; left knee stays bent and under hips as you straighten right leg, extending it slightly in front of body with toes pointed down and touching floor to start. Keep shoulders and hips square as you lift right leg up and arc it back (keep leg straight and toes pointed down) to tap floor behind left foot. Repeat for 30 seconds. Switch sides; repeat.

Sets:

1

Reps:

AMRAP for 30 seconds per side

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