20-Minute Workout Ideas

Push-Ups, Jumping Jacks and Crunches

Repeat cycles of these exercises until 20 minutes is up.

• 10 push-ups
• 10 jumping jacks
• 10 crunches
• 10 jumping jacks
• 10 push-ups

Legs and Abs

Repeat cycles of these exercises until 20 minutes is up.

• 20 squats, 20 crunches, 20 alternating lunges (10 for each leg)
• 15 wide-stance squats, hold a plank for 15 seconds, then do 15 alternating lunges
• 10 squats, 10 bicycle crunches, 10 alternating lunges
• 5 wide-stance squats, 5 leg raises, 5 alternating lunges

Swimming, Running or Walking

How much swimming, running or walking can you do in 20 minutes? Give it a try!

What about sprinting intervals? Try the following interval sets for 20 minutes at a time. Once you get going, mix the work-rest intervals up any way you’d like! Remember, sprinting is running as fast as you possibly can!

• Sprint for 30 seconds
• Jog or walk for 1 minute (60 seconds)

OR

• Sprint for 45 seconds
• Jog or walk for 45 seconds

Modified Spartan Run

• Run ¼ of a mile (1 loop around a track)
• 10 push-ups
• 10 crunches
• Run ¼ of a mile (1 loop around a track)
• 5 push-ups
• 5 crunches
• Run ¼ of a mile (1 loop around a track)
• 3 push-ups
• 3 crunches
• Run ¼ of a mile (1 loop around a track)

Rev. 4/2015. Mass General for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions.