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

3. Burpee Finisher

Directions: Perform all A exercises, then all B exercises, then all C exercises.

A1. L-pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar, and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.

A2. Feet-elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B1. Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand, and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your torso lean, and reach your arms forward as you descend.

B2. Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.

B3. Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat, and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.

C1. Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and, as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to a pushup position. Repeat as fast as you can.

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