The Ultimate 20-Minute Workout for Busy Women

The 20-Minute Full-Body Workout

Warm-Up (3 Minutes)

A proper warm-up prepares your muscles and reduces the risk of injury. Do each of the following for 30 seconds:

• Jumping jacks

• High knees

• Arm circles

• Body weight squats

• Shoulder rolls

The Workout (16 Minutes)

Perform each exercise for 45 seconds, then rest for 15 seconds before moving to the next. Complete the full circuit twice.

1. Squat to Shoulder Press – Stand with feet hip-width apart, holding dumbbells (or water bottles). Squat down, then push up while pressing weights overhead.

2. Push-Ups (Modified if Needed) – Keep your core engaged and lower your chest to the ground. Modify by dropping to your knees if needed.

3. Jump Lunges (or Alternating Reverse Lunges) – Explode into a lunge jump, switching legs mid-air. If high impact isn’t for you, step back into alternating lunges instead.

4. Plank with Shoulder Taps – Hold a plank position and tap each shoulder alternately to engage your core and upper body.

5. Glute Bridges – Lie on your back, feet flat, and lift your hips while squeezing your glutes at the top.

6. Mountain Climbers – In a plank position, drive your knees towards your chest in a fast-paced motion.

7. Bicycle Crunches – Engage your core as you twist and bring opposite elbow to knee in a controlled movement.

8. Burpees (or Squat to Stand) – For high intensity, do full burpees. For a lower impact option, squat down and stand back up without jumping.

Cool Down (1 Minute)

Finish with these stretches to help your muscles recover:

• Forward fold stretch

• Seated hamstring stretch

• Shoulder stretch

• Cat-cow stretch

Tips for Success

• Modify movements to fit your fitness level.

• Stay hydrated and listen to your body.

• Perform this workout 3-4 times a week for best results.

• Combine with a balanced diet for optimal fitness and health benefits.

Even with a busy lifestyle, you can stay fit, strong, and energised. Give this workout a try and make the most of your 20 minutes!