A Challenging 20-Minute Workout Guaranteed To Make You Feel Strong

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When life gets busy, you sometimes only have 15 to 20 minutes to work out. That’s why in this article, I bring you a 20-minute full-body workout containing exercises that can be done with or without dumbbells. This exercise is brought to us by HASfit, a channel I recently discovered. I also have another 20-minute workout from them in this article.

In the full video for this workout, they add a warm-up and cool-down routine, which makes the whole thing span 30 minutes or so. But if you already have your own warm-up and cool-down routine, just scroll on down. Otherwise, watch the video to see how they warmed up and cooled down for this one.

Exercise 1: Dumbbell Reverse Lunge or No Dumbbell (Supported or None)

There are three ways you can do this first exercise. You can do it with dumbbells, no dumbbells, or no dumbbells with support. In the video, Claudio (wearing pink) uses a chair as her support.

Bend down to the floor with your right leg at a 90-degree angle.

Afterward, stand back up and take a second to regain your breath. Repeat this 10 times.

Now, do the other leg for the same number of repetitions. Don’t forget: Inhale as you go down and exhale on your way up.

Exercise 2: Single-Arm Dumbbell Neutral Press

Start with your right arm. Put your left hand on your hip to make sure you’re using the right muscles when you lift up the dumbbell with the other arm.

If you don’t have a dumbbell, you can use a full and heavy water bottle in its place.

Lift the dumbbell and make sure you straighten your arm as you do. Do 12 repetitions on each side.

Exercise 3: Bent-over Dumbbell Hip Row

Hold two dumbbells close to your knees while slightly bending your legs. This keeps all the right muscles engaged. This will be your starting position.

If you don’t have two dumbbells, you can use two big and equally weighted water bottles in their place.

Slowly lift the dumbbells or weights up to your hip.

Repeat 15 times.

Exercise 4: Dumbbell Hammer Curl

Hold two dumbbells or any alternative weights to each side of your body.

Bend your arm and lift the dumbbells or weights upward, putting them on top of your shoulders.

Repeat this 15 times.

Exercise 5: Dumbbell Sumo Deadlift or No Dumbbell

For this exercise, you can use two dumbbells or simply use the weight of your body. Put your feet wide apart just like the two instructors in the image below. This will be your starting position.

Going right at the center of your two feet, put your dumbbells or hands down. Eye the picture below to see the right way to do it.

Slowly stand and get back into the starting position.

Repeat 12 times.

Exercise 6: Pushups (Can Be Done From Incline)

This exercise can be done on the ground, a mat, or using a bench or countertop. Just make sure to get into the right position: on all fours with arms straight down and toes touching the ground.

Begin pushups. Go down and make sure to maintain the right position. Lower your whole upper body!

Repeat 8 times. You can do it!

Exercise 7: High Plank Reverse Fly (Can Be Done from Incline)

You start this exercise in a similar position as pushups, except you will now have a dumbbell or weight in your right hand. To begin, swing your dumbbell or weight inward, like the two HASfit instructors are doing below.

After swinging inward, now swing outward. Go as far as your arm allows without hurting.

Repeat this 12 times before moving your dumbbell or weight to your left hand.

Exercise 8: Low Plank (Can Be Done from Incline)

A low plank that can be done on the ground, on a mat, or with a bench and countertop.

Hold on for 45 seconds!

Exercise 9: Dumbbell Clean + Front Squat

Start off this next one with a straight posture, feet shoulder-width apart. Hold your dumbbells or weights near your hips.

Slowly come down and keep your core engaged while you move your dumbbells and weights near your knees.

Jump up and lift the dumbbells up to shoulder level!

Repeat the whole thing 12 times.

Exercise 10: Dumbbell Triceps Kickbacks

For this next one, you’ll still need dumbbells or weights. Slightly bend your knees and lift your dumbbells or weights to each side of your hips.

Swing your arms back, feeling the weight come with it. Extend your arms as far as you can!

Afterward, return your dumbbells or weights to the original position.

Repeat 15 times.

Exercise 11: Hollow Body with Bent Knees or Feet Down

This next exercise is called “Hollow Body” and it’s one you can do with bent knees or just lying flat.

Lift your arms way above your head and hold that position for the next 45 seconds.

Exercise 12: Side Plank with Straight Leg or from Knee

Get down on the floor and angle your body sidewards. Prop your left arm up and choose to do this exercise with both legs straight or one leg bent. Zach (wearing black) is doing the straight-leg version and Claudia (wearing pink) is doing the bent-knee version.

Hold this position for 30 seconds.

Turn and do the same for the other side. Another 30 seconds!