It can definitely be a challenge to get in a daily workout – especially at home. But everyone has a spare 20 minutes, whether it’s between conference calls, when the kids are taking a nap, or first thing in the morning. So I asked Zach to share a 20-minute circuit workout that is easy to fit into your schedule – no matter what your day looks like
This full-body workout will get your heart rate up and burn some serious calories! It’s meant to be done as a 20-minute AMRAP (as many rounds as possible). So set a timer for 20 minutes and just try to keep moving. Go through the circuit in order, then go right back to the beginning. Complete as many rounds of the circuit as you can in the time given. Even if you know you’re not going to finish the last round in time, get through as much of it as you can.
The goal here is to find a steady pace that you can keep the whole time so pace yourself from the beginning and don’t burn out too quickly. Keep the rest as short as possible and then get back to it! Feel free to adjust the time as needed. If you don’t have much time then 15 minutes will still do the job. If you really want a challenge go for 25 or 30 minutes and really push yourself!
Keep scrolling to see all the details and get ready to sweat.
Starting in a high plank position lower push your elbows out and lower your chest to the ground then press back up. If this is too difficult put your knees on the ground, but make sure your hips are extended forward.
Make sure you keep your core tight and don’t let your hips fall!
10 Curtsy Squats
Standing with your feet hip-width apart bring your right leg back and cross it behind your left. Bend your knees until your right knee touches the ground, keeping your torso as upright as you can and facing forward. Return back to starting position. That’s one rep. Repeat on the other side and alternate until you’ve done 10 per side.
Make sure you stand all the way up between each rep. That’ll ensure you get the most out of every rep!
20 Scissor Jumps
Start in a split squat stance. Lower your back knee to the ground keeping your torso upright. As you come back up explode off of the front foot and jump as high as possible. While in the air switch your feet so you land in a split squat with the other foot forward. That’s one rep. Repeat with the other side.
If you get tired and struggle with this movement you can substitute reverse lunges or squat jumps.
20 Leg Raises
Lie on your back with your legs extended straight out and your heels on the ground. Place your hands flat on the ground just outside your hips. Raise your feet off the ground and toward the ceiling while keeping your butt and upper back on the floor. When you get to the top (legs and torso at 90 degrees) kick your feet up toward the ceiling raising your butt off the ground for a second. Bring them back down and stop just before your heels touch the floor and then repeat.
If you feel this more in your lower back then try putting your hands under your butt to add some support.
30 Second Hollow Hold
Sit on your butt with your legs straight out in front of you and your arms extended. Balance in that position for 30 seconds, trying to keep as still as possible. Be sure to keep your chest out and shoulders back, not allowing your back to round. If you need to touch your feet down for a few seconds that’s fine, but then continue to hold until you reach 30 seconds.
To make this easier you can bend your knees slightly, bringing your center of gravity in tighter. To make it harder extend your arms out to the side or pulse your hands up and down.
Maybe next time you can create one that’s for people with bad knees. Love this idea!!
That’s a great idea! I’ll pass it along to Zach and see if we can come up with something low impact. xx -B
I got out of breath with one round. Will try 2 rounds tomorrow.
Thanks for trying the workout! Keep going and you’ll get more rounds done next time! xx -B