Having no time to train is rarely an excuse that holds much water these days.
Time can always be found for something that is a priority to you.
I’m sure you can find 20min per day to invest in your health.
To get you started you’ll find 20 sessions below to try.
1 – Death by Watt Bike
An interval program, 8 seconds work, 12 seconds rest for 20min.
Personally I’d advise you do 5min of your 20 on the bike as a W/U, then 10min using the interval protocol the 5min slow peddling in to a couple of cool down stretches.
2 – Pull & Hinge to Glory
Set a timer for 20min at 1min intervals.
Each minute do 3-5 chins and 5 swings until all 20min is done.
3 – Push it Real Good
Put 20min on countdown, load up a barbell and aim to do 100 thrusters in the time.
4 – White Buffalo in the Sky
Perform one 500m rowing sprint, rest the time it took you to complete the sprint.
Repeat until 20min is up.
5 – A Complex Series of Events
Grab 2 kettlebells, set you clock for 20min and do the following as many times as you can, ideally without putting the bells down even once.
3-5 reps for all: Swings, Cleans, Presses, Squats – repeat
6 – A Complex Chain of Events
Like the previous one only heavier and you put the bells down after the squats to shake out tension.
1 rep for all: Swings, Cleans, Presses, Squats – repeat
7 – The Bear Essentials
Perform the Bear Complex with a barbell, aim for 3 sets of 8 reps per movement.
Increase weight each set, if you do all three before 20min is up then congrats, use more load next time just know that for today you’re done.
8 – Walk the Walk
Simplicity at its finest.
Carry 50-100% of your bodyweight for 20min.
9 – Bodyweight Blitz
EMOM for 20min do 5 pull ups, 10 press ups & 15 squats.
10 – DRAW!
Pistol ladder 1,2,3,4,5,6,7,etc up as high as you can go in the 20min, no broke sets – this means if you fail to perform say 7 straight on one leg and instead do 4 you do 4 on your second leg, rest a spell and start the ladder over again at 1.
11 – Single Arm Sadist
As above just with single arm Press Ups.
20 min will seem like a very long time doing this.
12 – Everybody do the Worm
Have your trust 20min countdown ready and also a kettlebell.
Do 15 swings, then inchworm your self out in to a press up position and do 1 press up, inchworm back to the bell and do another 15 swings, then back to the press up position for 2 press ups and repeat this for 20min.
As with all ladders once your form goes start again at one, the swings stay the same throughout.
13 – Nice Snatch
20min of kettlebell Snatch, you can change hands as many times are you choose however you can’t put the bell down,
14 – What a Jerk
Like the above except you will use 2 kettlebells and perform jerks for 20min without setting the bells down.
I like to add in a racked walk once I need rest from the jerks just to keep moving however this isn’t mandatory.
15 – Chains & Whips Excite Me
Aim for as many rounds as possible in 20min of the following:
Overhead Lunge 20 reps holding a chain(s) overhead, run back with said chains still overhead then put them down and grab a battle rope and perform 15-30 explosive whips (double hand slams you may know them as).
Repeat until death ensues and then keep going.
16 – Limber Timber
Pick a yoga or movement flow and do if for 20min.
I’d persoanlly aim for one that has a high bias towards mobility and overall movement, check out Max Shank for Idea.
17 – Deadlifts & the Diaphragm
See how many sets of the following you can complete in 20min.
5 Deadlifts (pick a sensible weight), 10 deep breaths with a focus on utilising your diaphragm, repeat and enjoy.
18 – Lift, Run, Bang
Out of your 20min us 5 to get warm, then for 10 do the following:
20 sec of Clean & Press, 20 sec shuttle runs, 20 sec of power ball/bag slams, repeat for 10min solid.
Last 5min will be cool down/stretching off.
19 – Shoulder of Justice
Using an object of 50-100% of your bodyweight take it from the floor to your shoulder (left then right ,etc), repeat for 20min.
20 – Sissy that Walk
20min of prowler push 20m (liked out arms) followed immediately by dragging it back (bent arms) the same distance, try to make the transitions as quick as possible.
The above is nothing spectacular.
All of them are based largely off of density programming.
You will want to add weight where you can and always aim to keep a record of what you achieve so that you can do better next time.