20-minute workout
20 minutes is enough for real training if it’s well structured – and it fits into almost any day.
Structure
- 3 minutes warm-up
- 14 minutes main part: 7 exercises, 40 s work / 20 s rest each, 2 rounds
- 3 minutes stretching
Exercises (with or without dumbbells)
Squat or goblet squat, push-up or shoulder press, lunges, bent-over row (with dumbbells) or Y raises (without), glute bridge, forearm plank, crunches.
Depending on how you feel
Tired: easy, just one round and stretch longer. Fit: a bit heavier or 30 seconds longer per exercise. Stressed: calm pace, breathe consciously.
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More guides
Staying fit with kidsWith a job and kids there’s hardly any time for exercise. Here’s how it still works: short sessions, quiet exercises and no guilt.Dumbbell workout for your living roomTrain your whole body with two dumbbells – in your living room, in 20 to 45 minutes. The best exercises and how to combine them.Dumbbell training plan for beginnersA simple dumbbell plan for beginners: 3 sessions a week, 6 basic exercises, 20–30 minutes – with tips on weight and progression.