20 Minutes of Strength Training: Maximum Results in Minimum Time

If you think 20 minutes isn’t enough for a solid strength workout, think again. With the right structure and exercise selection, you can build strength, boost metabolism, and feel accomplished—all in less time than it takes to scroll through your morning socials.

Why 20 Minutes Works

Short, focused strength sessions are ideal for busy schedules and can be surprisingly effective. The key is to prioritize compound movements—exercises that work multiple muscle groups at once. These not only save time but also stimulate more muscle fibres. If you can’t make a PT session, we can adapt the workout to a) the equipment you have and b) the time you have. Short, sweet and still effective!

The Best Exercises for a 20-Minute Strength Session

If you have a home gym or access to a gym, the following full-body routine hits all major muscle groups. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit twice.

Squat to Press

Targets: Legs, glutes, shoulders, core

A classic combo move. Hold dumbbells at shoulder height, squat down, then press overhead as you stand.

Bent-Over Row

Targets: Back, biceps, core

Hinge at the hips, keep your back flat, and row the weights toward your ribs.

Reverse Lunge with Bicep Curl

Targets: Quads, hamstrings, glutes, biceps

Step back into a lunge and curl the weights as you lower.

Push-Up to Shoulder Tap

Targets: Chest, triceps, shoulders, core

After each push-up, tap your opposite shoulder to challenge stability.

Deadlift to Upright Row

Targets: Hamstrings, glutes, traps, shoulders

Perform a deadlift, then pull the weights up to chest height with elbows leading.

Plank with Dumbbell Drag

Targets: Core, shoulders, back

In a plank, drag a dumbbell from side to side under your body to engage deep core stabilizers

Tips for Maximum Impact

• Use moderate to heavy weights that challenge you by the last few reps.

• Minimize rest between exercises to keep your muscles from recovering.

• Focus on form—quality over quantity always wins.

Twenty minutes of strength training isn’t just a quick fix for a tricky schedule—it’s a powerful habit. Done consistently, training builds muscle, improves posture, and supports long-term health. Whether you’re squeezing it in between overseas or interstate meetings or using it as a “oh-shit” home program, this kind of training proves that short doesn’t mean soft.

Our new training system allows me to adjust your program in real time. Miss a session? No worries, we can chat inside the app and build you something effective for wherever you are with whatever you have (even little monkeys that climb on you are good)!