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 45-Minute Nike Workout Will Have Your Glutes on Fire

It's time to activate and acknowledge your muscles - especially your glutes - with this workout from Nike trainer and Nike running coach Bec Wilcock. First, we'll focus on mobility to wake up the correct muscles and prep you for all the moves to come. As the workout progresses, you can level up by using a heavy resistance band and a pair of medium weights to intensify booty-centric moves like bridges and crab-walks and full-body moves like burpees. Press play and get ready to train, Nike-style!

All wardrobe: Nike

I’m a Trainer, and This Total-Body Workout Will Help You Build Muscle and Improve Endurance

As much as I like structure and having a plan when I go to the gym, sometimes I just freestyle my workout. That's exactly how this workout was born. I knew I wanted a strength element, but I didn't want to do typical lifts. Instead, I came up with three moves that would work my entire body and fatigue my muscles. The moves alone are simple, but the intensity and addition of minimal rest make this workout mentally and physically challenging.

How to Do the Three-Move Circuit

Before getting started, be sure to warm up. Here's the warmup I like to do: Take little to no rest between each exercise, and two to three minutes of rest between sets. Complete four sets; this can be modified if necessary.

Be sure to watch the video above to see how to perform each move.

This Trainer’s 6-Move Workout Is Perfect For Anyone Who Is New to Strength Training

Before you start lifting heavy weights and doing advanced exercises, it's important you master the basic movements. Learning the basics will give your body time to adapt and will help you prevent injuring yourself. If you're new to weightlifting, this beginner workout will help teach you the fundamentals.

The Beginner Dumbbell Workout

Before getting started, you need to get your muscles warm. Here's a quick dynamic warmup you can follow. Grab a set of light/medium dumbbells (five to 10 pounds is a good starting point). If the exercise feels too easy, increase the weight. If your form is falling apart or it's too hard to complete a set, lighten your weight.

Complete the designated sets and reps for each exercise before moving on to the following exercise. Be sure to rest in between each set so that your muscles have time to recover; your rest should be no longer than 60 seconds between each set.

  • Bicep curl: three sets of 12 reps
  • Single-arm row: three sets of 10 reps (each arm)
  • Overhead shoulder press: three sets of 10 reps
  • Dumbbell squat: three sets of 15 reps
  • Side lunge: three sets of 10 reps (each leg)
  • Romanian dead lift: three sets of 12 reps

Related: New to Weightlifting? Here Are 16 Exercises You Need to Know

Heart Pumping? Check. Legs and Arms Burning? Check. This 30-Minute Workout Has It All

Get in your cardio and strength training in just 30 minute with this AMRAP workout, which in CrossFit terms stands for as many rounds as possible. It's just three exercises that you cycle through as many times as you can. Seems simple enough, right? But you should know that in CrossFit, basic definitely doesn't mean easy. And actually, the workouts that look simple on paper tend to be the most challenging, both physically and mentally.

This is a total-body workout that's fast-paced with no rest, so get ready to sweat, burn, and grunt. Push yourself hard, and challenge yourself to see how many rounds you can do. By the end, you'll feel so pumped knowing you're getting stronger and more badass every day.

30-Minute CrossFit Workout

Directions: Perform as many rounds as possible of the below workout:

30 calories on the rower (about two to three minutes)
20 wall balls
10 ring rows

Modifications: If you don't have access to a rower, use another machine, run in place, or do burpees. If you're at home, you can also run up and down the stairs. You'll also need a soft medicine ball, eight to 14 pounds, but if you don't have one, just hold dumbbells in each hand and do dumbbell thrusters instead. As for ring rows, if you don't have access to rings or a TRX, you can do bar rows with a bar, or use a sturdy table. With so many modifications, you have no excuses not to do this workout!

Keep reading for details on how to do each move.

I’m a Trainer, and This Strength Workout Will Boost Your Metabolism, Burn Fat, and Build Muscle

Nope, this isn't clickbait, just in case you were wondering. We know there are a lot of myths about boosting your metabolism: eating spicy foods and drinking water first thing in the morning are a few. It is possible to speed up your metabolism naturally, and it's actually rather easy to do. According to experts, you can and should begin to eat more high-protein foods and healthy fats because your body has to expend more energy (which means a greater caloric burn) to process them.

Another easy way to boost your metabolism is to begin lifting weights. Strength training will allow you to burn more calories and build more muscle. If you're wondering why you should do more strength training instead of Pilates (not that Pilates is bad), it's because you build muscle when you lift weights, and muscle is metabolically active. The more muscle mass you have, the more energy your body produces, which will increase your metabolic rate, which is your body's ability to burn calories.

Now that you've got the rundown on the importance of your metabolism, it's time to get ready to work. The goal of this workout is to help you build muscle. You don't need to repeat it every day, but it's a good starting point to help you increase your metabolism. If you're looking for more workouts to follow, try this four-week beginner weightlifting plan.

The Metabolism-Boosting Workout

The first step to any workout is a quality warmup. Here's a quick warmup you can do. Once your muscles are warm, it's time to get to work. You'll need at least one set of dumbbells. Since everyone has different strength levels, select a weight that you can lift with proper form for all the reps. If you don't feel challenged after a couple of reps, increase the weight. I usually have a medium set of dumbbells for upper body (10-20 pounds is a good starting point) and a heavier pair for lower-body exercises (15-30 pounds).

For each exercise, complete the listed sets and reps before moving on to the following exercise. Ideally, you should take no more than 30 seconds of rest in between each set and about 60-90 seconds of rest in between each exercise. If you need more rest, feel free to take it. Don't forget to cool down and stretch after your workout.

  • Dumbbell bench press: four sets of 12 reps
  • Bent-over row: four sets of 12 reps
  • Barbell squat: four sets of 12 reps
  • Dumbbell walking lunge: two sets of 10 reps
  • Dumbbell thruster: three sets of 12 reps
  • Romanian deadlift: four sets of 12 reps

This 10-Minute Fitness Quickie Will Leave You Dripping in Sweat

When you only have 10 minutes to work out, you have to bring your all! That's why we added some plyo moves to this short sweat sesh. Don't worry, you'll work your arms and your abs as well as your legs.

Full-Body Workout

Equipment needed: None

Directions: After warming up with two minutes of light cardio (find inspiration here), perform each exercise for 45 seconds, keeping good form, before moving to the next. Repeat the circuit twice through.


  • Side skater
  • Lunge hop
  • Oblique mountain climber
  • Tabletop crunch with reach
  • Seated Russian twist with punch

Keep reading for a detailed description of each of these moves.

A Quick Long and Lean Bodyweight Workout

We love adding lengthening moves into our strength training, and this workout does just that. These feel-good bodyweight exercises will stretch you out while toning you all over.

Long and Lean Workout

Equipment needed: None

Directions: After warming up with two minutes of light cardio (find inspiration here), perform each exercise for one minute, keeping good form, before moving to the next. Repeat the circuit twice.


  • Alternating lunge with shoulder squeeze
  • Down Dog push-up
  • Single-leg deadlift
  • Superman

Keep reading for detailed explanations and images of the moves.

If You Think Barre Is Easy, Wait Until You Try This 30-Minute Strengthening Workout

To be completely honest, I've never really been big on barre workouts. But when I heard about Pure Barre's new strength workout, Pure Reform, I decided to give it a shot. To my surprise, it was really good.

The classic Pure Barre class focuses on low-impact, isometric movements, while the Pure Reform program combines classic positions with resistance-based strength training. If you can't get to a Pure Barre studio and are ready for every muscle in your body to quiver, give this exclusive 30-minute workout a shot.

Challenge Your Entire Body With This Weighted Workout

Grab some weight for a quick strength training session. This 10-minute, full-body workout is full of multitasking moves the work multiple areas at once. It will leave you feeling energized and ready to take on your day with the knowledge that you managed to fit in a workout.

Full-Body Workout With Weights

Equipment: A set of medium-weight dumbbells

Directions: After one minute of walkouts, then perform as many sets of this four-exercise circuit as you can in nine minutes. Follow the prescribed number of reps, and maintain good form throughout; take rests only if needed.


  • Walkout for warmup: repeat for one minute
  • Split squat with bicep curl: 10 reps each leg
  • Plank with row and kickback: 10 reps (5 each side)
  • Single leg deadlift: 10 reps each leg
  • Criss-cross abs: 20 reps