20 Minute Workout From FitWise 0
in Fit on the Side Workouts

20 Minute Workout From FitWise


Sometimes you don’t have a lot of time for a workout and sometimes well, you just don’t always feel like putting in a lot of time. I get that, so I’ve put together a 20 minute workout that you can do pretty much anywhere. You’ll break a sweat and you’ll feel it and before you know it, you’ll be on your way!


20 minute workout from fitwise


Find your perfect warmup: BEST WARMUP FOR YOUR WORKOUT

CROSS JAB. I’m always jealous when I see a boxer’s arms and this move will help you get those amazingly toned muscles. Start by holding your free weights palms facing in, arms bent and standing slightly wider than hip width apart. Keeping your right arm in line with your shoulder, reach it across your body. Then return to your start position. Do 20 reps on each arm.

PLIE/SQUAT. Essentially, this is a turned out version of a squat, but it’s all about the technique. It can be done in a ballet first position with your heels together and your toes turned out, or in second position standing with your feet turned out, placed slightly wider than hip distance apart. For a tougher workout, hold weights or place one foot on an unstable surface.

Staying tall and keeping your abdominal muscles engaged, bend your knees ensuring that they point over your toes. Bend as far as you can without your heels leaving the ground and then straighten. As you straighten, think about squeezing those inner thighs together. Repeat 10 times in each position.

OVERHEAD PRESS.  This move targets your shoulders and upper back. Standing tall with your feet hip width apart and holding free weights, simply press your arms overhead. Keep your shoulders down. I sometimes feel that this one gets into my neck a little bit, so to ease the tension, I just gently lower my chin so that my gaze is toward the floor, several feet in front of me, instead of straight ahead. If you don’t have free weights, this exercise can also be done while standing or kneeling on a band. Do 2-3 sets of 15 reps each.

TRICEPS PRESS. Standing tall, hold a free weight in your right hand with your arm reaching up to the ceiling. Slowly lower the weight behind your head and on your exhale, stretch your arm back up to the ceiling. This is a small and isolated move. Make sure to keep your abdominal muscles engaged and repeat 15-20x on each arm.

Note, you can do this exercise lying on a workout bench. Or simply place your hands (fingers toward you) on a chair or the back of a couch and dip.

KNEE TO ELBOW PLANK. I am a huge fan of the plank. It works all of your core muscles at once and has numerous variations. Really, there’s something for everyone. This exercise starts in a classic plank position. Make sure your abdominals are engaged and your shoulders are down. Take a breath and on the exhale, pull one knee up toward your elbow. Repeat with the other leg. Do this 10x on each side. To get those obliques working, reach your knee to the opposite shoulder.  If you feel some discomfort in your lower back, make sure you are engaging your abdominals and simply lift your glutes toward the ceiling by a few inches. This should relieve any pain. Watch that you aren’t letting your head drop toward the floor and keep your ears between your shoulders.

TENDUE. This one is best done without your shoes on because you’ll want to use your feet. Standing tall in first position (heels touching, feet turned out), keep your body straight, abdominals engaged, slide your right foot forward and point your toes. Keep your weight firmly on your left foot and move only one leg at a time. Do 8 repetitions to the front, side and back and then switch feet.

Tips: As you pull your foot back in, really focus on squeezing those inner thighs together.

TEASER. This is my absolute favourite ab workout and when done properly is a killer. Start by lying flat on your back with your arms straight and by your ears, but not touching the floor. Inhale. As you exhale, start curling your upper body and legs simultaneously off the floor until you are in a V position. Take a breath and then slowly roll back down to your start position.

Tips: Keep your toes pointed and inner thighs glued together, as this will help your balance and work additional leg muscles. At the top of your V, ensure that you are not arching your back, instead try keeping it slightly rounded.

Modifications: If you are a beginner, start the exercise with your feet already in the air and bent if necessary, or place them on a ball. If you find this easy then try doing the exercise with a ball between your legs. When you reach the top of your V, try lowering and lifting your legs a few inches 10x. Or hold a ball in your hands as you add a rotation at the top of the V.

If you love the workout then why not check out my book FitWise, where you’ll find more workouts and health tips!

20 minute workout from fitwise


Continue the conversation on INSTAGRAM and BLOGLOVIN


[starbox id=11]

You Might Also Like

How To Become A Runner

Yoga VS Pilates Which One Is For You

A Beginners Guide To Gym Equipment Part 2

Why Do We Focus On Weight

What To Look For In A Smoothie

5 Stretches To Do Before Bed

Is CrossFit Right For You

Why Your Workout Suddenly Feels Hard

How To Have Energy After Lunch

Caffeine And Working Out

Why You Are Doing Your Ab Workout All Wrong

Best Arm Exercises For Summer 2015

Are you Over Exercising

Hit The Gym In Style

When You Don’t Have Time To Workout

Best Warmup For Your Workout

Staying Fit When You Have No Time

Sports Drinks VS Water

How To Come Back After An Injury

Your Guide To Killer Abs

Top 5 Fitness Posts of 2015

How To Actually Lose Weight

How Much Weight Can You Lose In A Month

Muscle Imbalance And Knee Pain

Why Do I Need To Stretch My Calves

Best Exercises For a Toned Back

Pros And Cons Of The Elliptical

Natural Energy Drinks

What Is Your Perfect Workout

Why You Are Not Losing Weight

How To Incorporate Pilates Into Everyday

The Truth About Protein Shakes

Get Fit While Watching TV

How Breathing Can Improve Your Workout

Why You Need To Cool Down Post Workout

Health Fitness And My Thyroid

How to Stick With Your Diet When No One Wants You To

Best Complimentary Activity For Your Workout.

Must Do Morning Stretches

Urban Hiking The New Workout

Muscle Imbalances And Upper Body Pain

Theraband Workout

Is Training Harder Better

How To Feel Good About Your Body

My Gym Bag Essentials

How To Curb Emotional Eating

October Fashion Beauty And Fitness Picks

How To Strengthen Your Bones

How To Incorporate Exercise Into Everyday

Beginners Guide To Gym Equipment Part 1

How To Eat Healthy Without Trying

Ultimate Foot Guide And How To Relieve Foot Pain

Why Not Drinking Enough Water Can Make You Fat

Best Stretches If You Sit At A Desk All Day

Why Exercise Is Good For Your Skin

What To Do When You Plateau

Why You Shouldn’t Weigh Yourself

All About Your Knees

What Is Pilates

How To Know If You Are Exercising Too Much

Do I Really Need To Workout

Your Workout Motivation

The Basics Of Hip Stretches

How To Workout In The Morning

Stretching Mistakes You Might Be Making

Treadmill Running Charts

Great Metabolism Myths

5 Day Workout Plan Part 2

September Ab Challenge Week Three

Why Should You Meditate

Tips On Working Out In Summer Months

How To Boost Your Metabolism

What Is The Deal With All These Diets

At Home Quickstart Workout

How To Buy Workout Clothes

Exercise And Your Skin

Post Workout Beauty Hacks

How To Treat Sore Muscles

Diet And Fitness Tips You Need To Ignore

How To Deal With Muscle Cramps

September Ab Challenge Week Four

Your Must Do Morning Workout

How To Stay Healthy In Winter

High Impact VS Low Impact

European Travel Italy

Muscle Pain VS Injury

How To Increase Your Endurance

5 Day Workout Plan Part 1

Fitness Terms You Should Know

Best Stretches For Relaxation

Get Fit The Easy Way

Diet Foods To Avoid

5 Cardio Myths Debunked

Run Better With These Easy Tips

Why Is Sitting Too Much So Bad

Is being thin enough

Best Exercises If You Are On Your Feet All Day

Why Is Exercise So Important

Best Exercises To Tone Your Glutes

What To Eat Pre And Post Workout

How To Get A Shapely Butt

Benefits Of Walking

How To Relieve Joint Pain

How To Feel Confident When Working Out

Best Low Impact Workouts

Best Headphones For Working Out

What To Eat Before A Party

What If I Hate The Gym

All About Pilates

Best Exercises For A Desk Job

Best Foods To Give You Energy

How To Get Your Diet Back On Track

Top 10 Songs For The Gym

How To Increase Your Bust Size

How To Stay Healthy For The Holidays

Working Out Diet And Your Period

What To Do Post Workout

How To Keep Gym Clothes Fresh

Cute Workout Gear For Every Body Shape

Ballet Inspired Leg Workout

How To Improve Your Posture

Everything You Need To Be A Runner

Frequently Asked Fitness Questions

How To Detox Your Body Naturally

How To Feel Confident About Your Diet

Should You Exercise When You Are Sick

How To Be Healthy Without Trying

10 Easy Ways To Get More Fit

Traveling With A Sensitive Stomach

No Gym Arm Workout

How To Make Exercise A Habit

How To Increase Flexibility

How Important Is A Warmup

How To Start Running

Foods That Reduce Stress

Working Out After 40

Succeed At Working Out

Your Summer Fitness Guide

Why Should Women Lift Weights

Your At Home Workout Routine

Killer Foam Roller Ab Workout

How To Deal With Bloating

Tips On Getting And Staying Fit In 2016

5 Daily Habits That Hurt Your Health

Wrist Exercises For Bloggers

Underactive Thyroid And Weight Loss

Lean Greens Review

Best Stretches For Runners

How To Deal With A Bad Workout

How To Love Your Body

Shoulder Stretches

Home Gym Must Haves

11 Most Common Workout Mistakes

Can I Lose Weight And Still Eat Sweets

How To Choose A Personal Trainer

Best Travel Workout

Talk Fitness With An Expert

Tips For Getting Back To The Gym

How To Maintain Weight Loss

Is Running Bad For Your Knees

What You Should Know About Fitness

How To Speed Up Weight Loss

FitWise A Sneak Peek

How To Be A Better Athlete

Why What You Wear To The Gym Matters

Ballet For Fitness: Is Back In Style

Losing Weight In 2017

Morning Stretches True North Fitness Guide

Killer Abs Ball Workout

The Only Diet You Need Is Balance

How To Choose The Best Running Shoes

How To Cut 500 Calories A Day Without Exercise

A Fool Proof Easy Way To Lose Weight

Fitness Myths Debunked

The Importance Of Cross Training

How To Wear Athleisure

Foot And Ankle Exercises

How To Work With A Personal Trainer

Free Weights VS Machines

How To Maximize Your Gym Time

Fitness Fanatics Shopping Guide

September Ab Challenge Week Two

Cold Weather And Muscle Pain

8 Ways To Learn To Love Running

FitWise Straight Talk About Getting Fit And Healthy

Everyone Can Learn To Love Exercise

How To Ease Sciatic Pain

Best Exercises If You Do Manual Labour

Which Style Of Yoga Is Best For You

Pocket Fitness Guides

7 Times It Is Okay To Skip A Workout

Losing Weight In Your 40s

September Ab Challenge Recap

How To Make A Short Workout Count

September Ab Challenge Week One

How To Alleviate Back Pain

Toning VS Bulking Up

Should I Use A Heart Rate Monitor

Why You Should Take A Dance Class Now

How To Buy The Best Running Shoes

Best Stretches Pre And Post Swim

How To Easily Get Fit And Healthy

When To Listen To Your Body

4 Ways To Turn Your Walk Into A Workout

The Truth About Abs

The Importance Of Stretching In Style

Best Gifts For The Fitness Lover

What Happens To Your Body When You Stop Exercising

Best Recipes For Food Sensitivities

How To Stay Healthy While Traveling

6 Tips To Stop Bloating

20 Minute Workout By FitWise

7 Healthy Morning Habits for Looking And Feeling Your Best

Summer Health And Beauty

Stay Fit And Healthy For The Holidays

5 Best Abdominal Exercises

How To Keep Your Diet On Track

Muscle Imbalance And Back Pain

Eat Carbs And Lose Weight

Can Food Really Burn Fat

6 Best Exercises For Runners

Running Outdoors in Winter

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.