woman performing an alternating back row glute bridge and dumbbell pullover strong20 day 1

20 Minute Workouts

Free 20 minute home workouts for all fitness levels written by Personal Trainer, Lindsey Bomgren. Our 20 minute workouts are some of the most popular on our site, striking the perfect balance between effective and efficient. From dumbbell strength training to advanced HIIT. We have arm workouts, leg workouts and more! Or try a full 20-minute strength training program.

Most Popular Workouts

All 20 Minute Workouts

2 women performing curtsy lunge as part of at home full body workout

25-Minute At Home Full Body Workout (No Repeats)

two women performing a front squat with dumbbells in a full body workout

20-Minute Dumbbell Full Body Workout (AMRAP)

Two women performing a lateral squat holding a dumbbell at heart center during a leg supersets workout

25-Minute Leg Supersets Workout

two women performing a dumbbell front raise

20-Minute Low Impact Strength + Cardio Workout

Chest and Arm Workout At Home

25-Minute Chest and Arm Workout

kickboxing workout | front punch

25-Minute Core + Cardio Kickboxing Workout (No Equipment)

20-Minute Full Body HIIT Workout for Women

20-Minute Full Body HIIT Workout (HIIT with Weights)

Woman curling a dumbbell towards her shoulder as part of bicep workout

5 Best Bicep Exercises (20-Minute Routine)

woman performing a single dumbbell exercise as part of single dumbbell workout

25-Minute Single Dumbbell Workout (Full Body Strength)

Strength Training at Home | Hammer Curl to target Biceps

20-Minute Full Body Strength Workout (No Repeats + No Jumping)

two women performing a step back lunge hold + ball press in a pilates class at home

25-Minute Pilates Class At Home

woman performing crossbody dumbbell punch as example of best dumbbell exercises

7 Dumbbell Arm Exercises (25-Minute Workout)