Get a Head Start on Your 2019 Fitness Goals With This 20-Minute Strengthening Workout

There's nothing wrong with taking time to yourself and skipping a workout or two. If you would describe your holiday season as "doing the most" and are ready to get back into a fitness routine, ease your way into it with this simple strengthening workout.

This total-body workout takes approximately 20 minutes to complete, and it can be done anywhere - great for avoiding the gym mayhem. Do it solo or grab a friend to join you.

The Workout

Don't forget to warm up before starting the workout. You'll perform this workout as a circuit, meaning you'll take little to no rest in between each exercise. Once you've completed all five exercises, take 90 seconds of rest and then repeat it for a total of five rounds.

  • Side elbow plank with a twist: 10 reps on each side
  • Side lunge to curtsy squat: 12 reps on each side
  • Basic push-up: 12 reps
  • Reverse lunge with a knee drive: 12 reps on each side
  • Mountain climber: 15 reps

This Trainer’s 4-Move Bodyweight Workout Is a “Killer Booty Burner” – You Can Do It Anywhere

The next time you find yourself thinking, "I don't have time to go to the gym," we want you to reference this workout by NASM-certified trainer Kelsey Wells. It's a low-impact, bodyweight workout that doesn't take long to do, which means you have no excuse for not training.

These exercises will activate your glute muscles, help you prevent injury, and you'll get that extra "burn" in your muscles by doing them. We hope you're ready for your glutes to be on fire!

The Low-Impact Bodyweight Workout

Kelsey said you can add these exercises into your routine as part of your warmup before a lower-body strength session or as a burnout phase. You can also put these moves together for a quick booty workout. In her caption, Kelsey said to complete four sets of 12 reps for each exercise.

Be sure to check out the video above to see how Kelsey performs each exercise.

Push Yourself With This 27-Minute Treadmill Workout From an Orangetheory Coach


Before I joined Orangetheory Fitness a couple years ago, I thought running on the treadmill was incredibly boring. Sure, I'd slog through the 30 minutes, but I rarely increased my speed or pushed myself; it's no wonder my endurance didn't improve. At Orangetheory, however, I push myself to go faster and get my heart rate up thanks to the structured intervals during the treadmill portion of the class.

And when I can't make it to the studio to get my fix of hitting the orange zone and earning my Splat points, I still want that intensity when I run on the treadmill on my own. To get a sample of what a treadmill workout from Orangetheory feels like, POPSUGAR tapped OTF coach Tim Brown, ACE, regional fitness director for Missouri, who gave us this 27-minute running workout.

Orangetheory uses three paces for running: your base pace, which is a comfortable speed you could keep for the full class if you had to; your push pace, which is about 1 to 2 mph faster than your base pace and gets your heart rate up; and your all out pace, which reaches your max heart rate and is 2 or more mph faster than your base pace. There are also different levels for joggers and runners: joggers usually start around 4.5 to 5.5 mph for base pace while runners start at 5.5 mph or higher. Of course, these numbers are just a guideline; you can determine your overall comfort level and limits, which may mean taking it slower or pushing yourself to go faster.

This workout should be done at a 1.0 incline for each block. Tim also recommends starting with two to three minutes of walking at 3 to 4 mph and walking for another minute in between blocks (these walking intervals are factored in Block 1 and Block 2 in the charts below), and cooling down with a couple minutes of walking (also factored in at the end of the chart). Although not required, it would be helpful to use a wearable heart rate monitor, such as the OTbeat Burn, to track your heart rate and make sure you're hitting the percentages listed below.


Block 1: Distance Running (14 Minutes)

Time OTF Pace Heart Rate
% of Max
Jog Speed
(MPH)
Run Speed
(MPH)
0:00-2:00 Walk 70 or below 3.0-4.0 3.0-4.0
2:00-4:00 Base 71-83 4.5-5.5 5.5 +
4:00-7:00 Push 84-91 5.5-7.5 6.5 +
7:00-9:00 Base 71-83 4.5-5.5 5.5 +
9:00-12:00 Push 84-91 5.5-7.5 6.5 +
12:00-13:00 All Out 84 + 6.5 + 7.5 +
13:00-14:00 Walk 70 or below 3.0-4.0 3.0-4.0


Block 2: Speed Running (13 Minutes)

Time OTF Pace Heart Rate
% of Max
Jog Speed
(MPH)
Run Speed
(MPH)
14:00-15:00 Base 71-83 4.5-5.5 5.5 +
15:00-16:00 Push 84-91 5.5-7.5 6.5 +
16:00-17:00 Base 71-83 4.5-5.5 5.5 +
17:00-18:00 Push 84-91 5.5-7.5 6.5 +
18:00-19:00 All Out 84 + 6.5 + 7.5 +
19:00-20:00 Walk 70 or below 3.5-4.5 3.5-4.5
20:00-21:00 Base 71-83 4.5-5.5 5.5 +
21:00-22:00 Push 84-91 5.5-7.5 6.5 +
22:00-23:00 Base 71-83 4.5-5.5 6.5 +
23:00-24:00 Push 84-91 5.5-7.5 6.5 +
24:00-25:00 All Out 84 + 6.5 + 7.5 +
25:00-27:00 Walk 70 or below 3.0-4.0 3.0-4.0

This Arms and Abs Tabata Workout Is So Good, You’ll Want to Share It With All Your Friends

Try saying tabata fives times fast. OK, now that you're more than likely smiling and we've got that out of the way, it's time to seriously talk about tabata.

It's a high-intensity interval style of training where you perform an exercise all out for 20 seconds, followed by 10 seconds of rest. You alternate between the two intervals for eight rounds for a total of four minutes. Because the goal is to go all out during the 20-second intervals, it shouldn't take long for your muscles to fatigue.

If this sounds like your type of thing, give NASM-certified personal trainer Kelsey Wells's tough tabata workout a shot.

The Tabata Workout

Because you'll be doing these exercises at a maximum intensity, we recommend doing a dynamic warmup before getting started. Complete 20 seconds of each exercise in the order listed, take 10 seconds of rest, and then advance to the following exercise. Repeat for a total of three to four rounds. To prevent extreme soreness, be sure to stretch and foam roll afterward.

This 20-Minute, No-Equipment Circuit Is Clutch When the Gym Is Just Too Crowded

Nothing is worse than schlepping all the way to the gym only to realize that the entire neighborhood followed you there. And we all know that, no matter how long you stare at the woman on the elliptical who has definitely exceeded her 30-minute time limit, she's not budging. Still, a crowded gym isn't a reason to throw in the towel on your workout. (After all, showing up is the hardest part.)

This eight-move circuit from Nate Price, NASM-certified personal trainer and owner of Grit N Grind Fitness in Dallas, TX, hits both your upper and lower body, and can be done even if you're squeezed into a corner. Even better, you'll be done with your workout in just 20 minutes. Simply do each of these moves for 20 seconds at a time, resting for 10 seconds between each exercise. Then rest for another minute at the end of the round, completing the circuit a total of four times. That's it!

A Quick, 20-Minute Low-Impact Workout For the Days When You Don’t Really Want to Train

I know a lot of people think trainers are invincible, but the truth is, we're just like you. Some days my body feels amazing and ready to take on any workout, and other days I'd rather not step foot in a gym.

On the days when I'm feeling blah, I take a moment to figure out if it's just a funk or if there's truly something going on, like not getting more than five hours of sleep the night before. If it's not something serious like poor recovery, sleep, or nutrition, I put on my workout clothes (the hardest part when you have minimal motivation), and head to the gym.

Once I'm at the gym, I'm typically out of my funk and continue with an intense strength workout. If I'm still not feeling it that day, there's one workout I always do: an incline walk on the treadmill with weights. It's the perfect workout for those blah days, and I'm in and out of the gym within 30 minutes.

The Dumbbell Hill Workout

  • Grab a pair of 10-20 pound dumbbells before heading to the treadmill. Once you're at the treadmill, place the dumbbells off to the side and adjust the incline to anywhere between 5.0 and 10.0.
  • Before adjusting the speed of the treadmill, pick up the dumbbells. The speed should be between 2.5 mph (this will be an easier walk) and 5.0 mph (a brisk walk). You can always change the speed, making it slower or faster to meet your needs.
  • Hold the dumbbells with your arms extended by your side. Be sure to keep your shoulders relaxed, your chest open, and your core engaged throughout the duration of the walk. Hunching forward is a good indicator that you need to lighten the weight.
  • Continue walking for 20 minutes.

Don't forget to stretch once you're done!

If Cardio and Dumbbells Hooked Up, This Fat-Burning Workout Would Be the Sweaty Result

Most experts agree that you don't necessarily need cardio to lose fat. But they also agree that including a bit of cardio, specifically HIIT, can speed up fat-loss results. This workout is all over that!

We've included cardio bursts with full-body dumbbell exercises that build muscle but also keep the heart rate up. CrossFit coach Sefton Hirsch of Champlain Valley CrossFit told POPSUGAR, "I like these dumbbell exercises because you can get the legs involved." It was his idea to include the man maker burpee, so when you fall to the floor after this 20-minute workout, you have him to thank!

The Workout

Equipment needed: A jump rope (just pretend if you don't have one) and a set of medium-weight dumbbells

Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete two rounds of these 10 exercises for a 20-minute workout (or three rounds for a 30-minute workout). Do 40 seconds of each move, then take a 20-second rest. Push yourself hard, getting in as many quality reps as you can!

Workout
Jump rope (single or double unders)
Deadlift with front row
Jump rope
Dumbbell thruster
Jump rope
Surrender
Jump rope
Man maker
Jump rope
Alternating forward lunges with bicep curl

Keep reading for details on how to do each move.

If Cardio and Dumbbells Hooked Up, This Fat-Burning Workout Would Be the Sweaty Result

Most experts agree that you don't necessarily need cardio to lose fat. But they also agree that including a bit of cardio, specifically HIIT, can speed up fat-loss results. This workout is all over that!

We've included cardio bursts with full-body dumbbell exercises that build muscle but also keep the heart rate up. CrossFit coach Sefton Hirsch of Champlain Valley CrossFit told POPSUGAR, "I like these dumbbell exercises because you can get the legs involved." It was his idea to include the man maker burpee, so when you fall to the floor after this 20-minute workout, you have him to thank!

The Workout

Equipment needed: A jump rope (just pretend if you don't have one) and a set of medium-weight dumbbells

Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete two rounds of these 10 exercises for a 20-minute workout (or three rounds for a 30-minute workout). Do 40 seconds of each move, then take a 20-second rest. Push yourself hard, getting in as many quality reps as you can!

Workout
Jump rope (single or double unders)
Deadlift with front row
Jump rope
Dumbbell thruster
Jump rope
Surrender
Jump rope
Man maker
Jump rope
Alternating forward lunges with bicep curl

Keep reading for details on how to do each move.

I’m a Trainer, and This Is How to Use the Cable Machine For a Full-Body Workout

Let's be honest, there's a lot of sh*t in the gym that can be very intimidating, especially when you aren't 100 percent sure how to use the equipment. One piece that is beyond confusing if you've never used it, but extremely beneficial once you understand it, is the cable machine. And I am here to help you figure it out.

There's a plethora of exercises you can do with the cable machine, and to get you comfortable with using it, I created a quick, three-move total-body workout using classic cable machine exercises: triceps pushdown, glute kickback, and the cable crunch.

If you're ready to become a cable machine pro, continue reading.

The Workout

Before you get started, be sure to do a thorough warm up with some dynamic drills or a five-minute light jog on the treadmill.

  • Triceps pushdown: three sets of 15 reps
  • Glute kickback: three sets of 15 reps each leg
  • Cable crunch: three sets of 10 reps

Don't forget to cool down after your workout.

Fill Out Your Jeans and Sculpt Your Booty With This 4-Move Bodyweight Workout

Some people seem genetically blessed to naturally have a round, full butt, and others have to work for it. Whether your goal is to fill out your favorite dress, completely transform your butt, or just tone it up, you're going to have to change your workout routine, focusing on building more muscle in your glutes (and you'll probably need to increase your daily caloric intake in order to sustain your gains).

As a trainer, a few of my favorite exercises for toning and sculpting a booty are lunges, hip thrusts, and split squats. If you're just beginning to strength train, don't have access to a gym, or want some extracurricular at-home sculpting work, continue reading.

The Workout

Since these moves will activate your glutes, there's no need to warm up in advance. Feel free to stretch and do mobility work beforehand if you'd like. You'll perform the moves in a circuit, taking little to no rest in between exercises. Once you complete a set, take two minutes of rest and then repeat for a total of four rounds.

  • Glute bridges: 12 reps
  • Reverse lunge with a knee drive: 12 reps on each leg
  • Single-leg glute bridges: 10 reps on each leg
  • Clamshells: 10 reps on each side