one hour workout


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none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

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one hour workout

If time is at a premium, this 20 minute home workout done three times a week is just the ticket. It provides HIIT cardio and compound exercises to brutalize your body in just twenty short minutes. There is zero rest in this workout, if you are resting you are wasting time.

Modify exercises used in this workout

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT6 reps6 reps6 reps
PULLDOWN, CABLE, WIDE GRIP6 reps6 reps6 reps
SQUATS6 reps6 reps6 reps
KETTLEBELL SWING INTERVALS0.5 min
Do 6 reps of each exercise then move on to the next without any rest and continue until 20 minutes has elapsed. You *can* do this in a gym but for maximizing time savings do it at home and select pushups, pullups, jumping squats and burpees.

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT6 reps6 reps6 reps
PULLDOWN, CABLE, WIDE GRIP6 reps6 reps6 reps
SQUATS6 reps6 reps6 reps
KETTLEBELL SWING INTERVALS0.5 min
Do 6 reps of each exercise then move on to the next without any rest and continue until 20 minutes has elapsed. You *can* do this in a gym but for maximizing time savings do it at home and select pushups, pullups, jumping squats and burpees.

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT6 reps6 reps6 reps
PULLDOWN, CABLE, WIDE GRIP6 reps6 reps6 reps
SQUATS6 reps6 reps6 reps
KETTLEBELL SWING INTERVALS0.5 min
Do 6 reps of each exercise then move on to the next without any rest and continue until 20 minutes has elapsed. You *can* do this in a gym but for maximizing time savings do it at home and select pushups, pullups, jumping squats and burpees.

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
CARDIO EXERCISES