Best 20 Minute Strength Workouts & Exercises

Discover the best 20 minute strength workouts to build lean muscle and total-body power.

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20 minute strength workout Workouts

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Frequently Asked Questions About 20 minute strength workout

Yes, if the intensity is high enough. You need to train close to failure. In a 20-minute session, techniques like Drop Sets and Rest-Pause sets are valuable. These allow you to fully exhaust the muscle fibers in one or two sets.

You can expect increases in strength, coordination, and muscle engagement, along with some muscle growth over time as your body adapts to the training stimulus.

Four to five times per week is ideal. Since the volume per session is low, you need to accumulate weekly volume through frequency. A 4-day Upper/Lower split works perfectly with 20-minute sessions.

Focus on the "Big 5" movements throughout the week: Squats, Deadlifts, Bench Presses, Overhead Presses, and Rows. Super-setting exercises together (for example, alternating squats with bench presses) can allow you to keep recovery times shorter and get more work in the same amount of time. You can also use a timer to enforce strict rest periods.

Use a Dumbbell Complex. Pick up a pair of dumbbells and perform 6 reps of RDLs, 6 reps of Rows, 6 reps of Cleans, 6 reps of Squats, and 6 reps of Presses without putting the weights down. Rest for 90 seconds and repeat 4 times. This builds massive conditioning and strength simultaneously.

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