10 At-Home Workouts to Build Muscle in Under 20 Minutes

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:Dec 19, 2014

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With lives being so busy it's like a dream-come-true to be able to visit the local gym. When you don't have much time to visit the gym, you may get fit with some quick workout routines that will take only 20 minutes of your time.
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    Workout

    You may find it hard to take time out of your busy schedule to exercise and follow a strict workout regime. While it could be your busy schedule that's keeping you away from your exercises, it's your health that is getting affected. However, after all the efforts it may not be an easy task to manage ample rest, let alone time to follow a dedicated exercise regime. There still is something that can allow you proper workout in just 20 minutes. Here are some dedicated workout routines that can help you stay fit in spite of the time constraint.

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    The Bodyweight Workout

    To follow the workout routine, properly get yourself warmed up in 5-6 minutes and perform all the exercises as recommended. You will be able to get most out of the regime and start getting healthier and fitter without needing to take time for your local gym. Feet-Elevated Pike Pushup: To perform the exercise, get into a pike position with your arms straight, legs stretched and hips off the ground with your feet on a sturdy, elevated surface like a box. Now gradually lower yourself and push back up. Perform 4 sets of the exercise with 12 repetitions in every set. Make sure to rest for around 60 seconds between two sets. Alternating Split Squat Jump: Stand with your legs in a split position. Squat down and jump into the air, landing in the opposite stance with your legs switching the positions. Perform 4 sets with 10 repetitions.

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    Body Weight Squat Workout

    Siff Squat: Stand straight with your legs shoulder-width apart and slightly turned out. Shift your weight on the balls of your feet and stay there for some time. Now gradually squat down, spreading your knees apart. Once your torso is in level with your knees, go back up. Perform 6 sets of 15 reps each. Prisoner Hold Jump Squats: Stand straight again with your legs shoulder-width apart and slightly turned out. Placing your hands behind your head, squat down. Perform everything you did in siff squat, but when you are about to rise back up, jump up as high as you can. Perform 15 reps in a set and 6 sets with minute-long breaks.

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    Quick Pull Up Push Up Workout

    L-Pullups: Grab a pullup bar and lift your legs forming an L shape in front of you. Now from this position, perform 8 pushups before descending. Perform 5 sets in total. Feet-Elevated Pushups: Place your feet on a box or chair and perform 15 regular push ups with 5 sets in total. You should take a minute long break between every set. Skater Squat: Stand straight with one foot bend behind you. Now slowly, squat down untill you touch the knee of the bent leg on the ground. Perform 10 reps of the exercise in a set and 4 sets in total with a minute long break between every two sets. Make sure to switch legs after 2 sets.

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    Extreme Limit Workout

    Wide-Grip Pullups: Hold the pull bar with an overhand grip with your hands placed shoulder-width apart. Now pull yourself up until your chin is over the bar. Perform as many repetitions as you can. Keep trying for yet another pull up until you fail. Peform 5 sets of the exercise with 2 minute of rest time between sets. Single-Leg Box Squats : Stand facing away from a bench. Now lift one leg off the ground and using the other leg sit back onto the bench and rise again. Perform as many reps as you can during 4 sets of the exercise. Take a minute-long break between sets.

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    Valside and Pushups Workout

    Valslide Leg Curl: Lie face up with your feet on valslides and start extending your hips slowly curling your feet underneath your knees while keeping your hips extended. Perform 6 sets of the exercise with every set having at least 10 reps. Don't take longer than 60 seconds to rest between sets. Feet-Elevated Pushups:Place your legs on a bench or a box and perform 10 regular pushups. Take a 60-second break and perform another set of the exercise. You may raise the level of the bench or box to make it even more difficult. Take 60-second breaks only.

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    Bodyweight Workout With Warmup

    Perform simple squats and lunges to warmup. Don't take more than 5 minutes to warm up as you have only 20 minutes to workout because fo your busy schedule. Now it's time for the heavy bodyweight exercises.  Without a break perform 20 glute march steps followed by as many pushups as you can perform. Take rest for 30 seconds and then perform 20 bulgarian split squat with one foot placed on a bench. Don't forget to switch your foot after initial 10 squats. Now perform 20 straight situps and 15 pushups. You may take rest for a couple of minutes before starting the whole workout again.

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    Dumbbell Workout

    Perform 20 bulgarian split squats with one foot placed on a bench. Switch your foot after initial 10 squats. Then perform 12 straight situps and 20 pushups. Take rest for one minute and move to the next exercise. Perform two sets with 8 reps in each set of single arm dumbbell floor press. Take a minute long break and set you bench to 35 degree angle. Now with toes on floor and body facing bench. Raise dumbbells to chest levels, hold for 5 seconds, and lower back down. Next place your dumbbells on the ground and hold them to get into the push up position. Perform as many pushups as you can with hands on dumbbells.

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    Non Stop Valside Workout

    Perform all the exercises without taking long breaks. It is a very effective workout routine that can give you great results without having to spend too much time inside the gym. Perform 30 reps of reverse lunges followed by 20 reps of bodysaw. Then perform as many push ups as you can. You may be feeling a little worn out by now however it is just a false alarm. Now it's time to perform 30 sliding mountain clilmbing steps. Once you are done with the workout, take rest for around 3 minutes and start again.

     

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    Bodyweight Upper Body Workout

    Even in this routine, perform all following exercises without taking long breaks. It is a very effective workout routine that can give you great results without having to spend too much time inside the gym. Perform 30 reps of reverse lunges followed by 20 reps of pushups. Then perform as many push ups as you can. You may be feeling a little worn out by now however it is just a false alarm. Now it's time to perform 30 sliding mountain climbing steps. Once you are done with the workout, take rest for around 3 minutes and start again.

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