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Training for Time: 20-Min Simple Full-Body Workout

By Sara Baker

I often train myself and my clients using a specific amount of reps.  However, to change things up every once in awhile, I like to train for time.  The workout below allows you to go at your own pace completing as many reps as you can in 30 seconds before moving onto the next exercise.  You can still rest when needed and if using heavy enough weight, you should be resting throughout the 30 seconds.

Select one or two (at most) sets of dumbbells of differing weights for each circuit. Stay as heavy as you can for as long as you can. This should allow you to move from one exercise to the next efficiently.  Complete each exercise for 30 seconds before moving onto the next one.  After completing all three exercises, rest 1 min or as much as needed before repeating the circuit.  Repeat each circuit at least 3 times, adding an additional round if time permits or desired.

Circuit #1 : Legs – Do each exercise for 30s, complete 3 rounds, circuit-style

  • Squats
  • Alternating Reverse Lunges
  • Squat Jumps

Circuit #2:  Back and Biceps – Do each exercise for 30s, complete 3 rounds, circuit-style

  • Single arm swings (15 seconds each arm)
  • Woodchops (15 seconds each arm)
  • Heavy alternating bicep curls

Circuit #3:  Shoulders, Chest and Triceps – Do each exercise for 30s, complete 3 rounds, circuit-style

  • Squat with a single arm overhead press
  • Upright row
  • Kickbacks
  • Push-ups (15 sec close grip, 15 sec regular push-ups)

Have fun!

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