The 20 Minute Workout

Sometimes all you have is an hour. Add to that the need to shower after your workout and suddenly your workout time has shrunk even more! Never fear, introducing:  The 20 minute workout!

The challenge of this 20 minute workout is to perform as many rounds as possible within 20 minutes with as little rest as possible. 

This may sound easy. After all, it’s only 20 minutes right?

Well, let’s see how you’re feeling at minute 12, shall we?

Alright, no more stalling. Set a timer for 20 minutes and let’s go!



personal training for dancers



The 20 Minute Workout:

Set 1: Push-ups x5

This might sound like a low number, but trust me, when you’re on round 8 you’re going to thank me. Remember, you want to keep your core engaged, hips low, and elbows should be at a 45-degree angle from your body. Not ready for a full blown push-up? Check out these alternate forms for all levels!

Perform 5 reps, then move on to the second set. 

Set 2: Squats x10

Make these air squats (body weight) or add a dumbbell or two for an extra challenge! Remember to keep your chest lifted, and initial your squat by sending your hips backwards like you are sitting in a chair. 

Want some tips of squat form? This highlight reel is chock full of videos and how-tos!

Perform 10 reps, then move on to the final set.

Set 3: Plank (30 seconds)

On your forearms or on your hands, the choice is yours! Either way, keep your shoulder blades flowing down your back and your tush low. For an added challenge add a core contraction by imagining that your toes and elbows are pulling your yoga mat together. 

Hold for 30 seconds, then start over at set 1. 

Repeat the cycle until your timer goes off, resting only as needed (and as little as possible). 

How many rounds did you complete?

Ding, ding, ding!

Time’s up! Your 20 minute workout is complete! 

How many rounds did you complete? 6? 10? 15? 

Let us know! Tag us @dancerswholift or leave a comment below!

Want more workouts like these? Tune in every Wednesday for a free workout! 


Did you like today’s blog? Check out these quick reads you might also like: 7 Epic At Home Core Exercises (That Aren’t Crunches!), Leaping For Joy: A Dancer’s Guide on How to Jump Higher, The Protein Needs of Dancers.

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