I'm a Trainer, and This Is the 20-Minute Workout I Swear by When I'm Short on Time

Updated on 5/1/2019 at 8:05 AM

Erik Umphery

I'm a personal trainer, and as of lately, I find it nearly impossible to schedule my own training sessions. Ironic, right? I'm not sure if I'll ever reach homeostasis when it comes to fitting in everything I want and need to do in a day, but until then, my quick fix is this total-body workout that is super fast and intense.

Since this workout is only 20 minutes, you will complete each exercise taking little to no rest in between. I typically use the transition into each exercise as my rest. As always, if you need to slow down the work, take more rest, or modify any exercises, please do so! Warning: this workout is intense and incorporates some plyometric exercises. If you have any injuries and/or knee issues, either modify those exercises, skip them completely, or do this low-impact workout instead. Once you've completed the circuit, take two to three minutes of rest and then repeat the circuit for a total of four rounds.

High Knees

Run in place while lifting your knees high to the level of your waist. Engage your abs as your knee comes up.
Pump your arms to warm up your upper body.
Each time your foot makes contact with the ground, that counts as one repetition.
Complete 30 high knees.
Move on to mountain climbers.

Mountain Climbers

Start in a traditional plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. That completes two reps.
Continuing doing mountain climbers for a total of 30 reps (15 each leg).
Now it's time for squat jumps!

Squat Jump

Start in a squat with your arms by your sides.
Swing your arms to the ceiling, and jump.
Land quietly as you return to the squat position. This completes one rep.
Do 15 squat jumps before moving on to plank walks.

Plank Walks

Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
This completes one repetition.
Do a total of 10 plank walks and then begin your burpees and tuck jumps.

Burpee + Tuck Jump

Begin standing, with your feet hip distance apart.
Jump into the air, then lower down into a plank position.
Immediately jump your feet back in so that you're in a crouching position.
From here, jump into the air and bring your knees to your elbows.
Land softly on your feet. This completes one rep.
Complete 10 reps.
Now it's time for plyo lunges.

Plyo Lunges

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Do 10 reps, and then move on to the next exercise.

Side Plank Dips

Begin in a side elbow plank on your right side with your heels stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
This counts as one rep.
Complete 10 reps on the right side and 10 reps on the left side.

Tuck Jump

Start in a squat position with your feet hip width apart and arms down, making sure your knees are in line with your feet.
Swing your arms up and jump into the air, bringing your knees up toward your chest so they go past your hips
Land, with your knees slightly bent, onto the balls of your feet for a quiet landing.
Without pausing for the next rep, repeat the motion.
Complete 20 reps.

Basic Push-Up

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
Complete eight reps.

Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Complete 10 burpees.
Take two to three minutes of rest before starting your next round.