Fit Focus: 20 Minute Interval Challenge

It’s Fitness Friday! So who’s ready of a quick, sweaty, and effective workout?!

This last week I joined the 99 Day Challenge that my friend Sandi is hosting over on her blog…you should check it out. It’s basically a challenge to incorporate some healthy habits into our lives for the next 3 months to finish out the year 2013 feeling healthier from the inside out. One of the challenges Sandi presents is working out for 20 minutes, at least 3xs per week.

With that in mind I thought it would be fun to post an interval workout that you can do at home with minimal equipment in JUST 20 minutes. Well, I guess 25 if you include the warm-up. But this short, and effective workout will keep your heart pumping and your body burning calories and fat, even after you finish the 20 minutes. The strength intervals are all combo moves so you are working your entire body, including your heart with the cardio intervals. And with the constant changing of exercises at each 1min/interval your workout with fly by!

So…99 Day Challengers, this is for you! And for any of you who are looking for a quick, butt-kickin’ workout! Get at it!

20 Minute Interval Challenge

Jog in place/Speed Squats – For 1 minute jog at a quick pace in place./ For 1 minute perform basic squats as quickly as you can with good form.

Plie Squat + Bicep Curl + Overhead Press – Stand holding two weights in front of you palms facing forward, (picture shows palms facing in),  feet wider than shoulder width apart and toes slightly turned out. Keeping your chest up, squat your butt down and back, then push through your glutes to the start. As you stand perform a bicep curl, into an overhead press. Keep going for 1 min.


Plank + knee in + knee in + pushup – In a high plank position bring one knee in towards the opposite elbow, then put it back, then repeat with the opposite knee to other elbow, and finally perform a pushup. Go for 1 min.

Twisting plank rightPush up down position

Jumping Jacks/Lateral Jumps – For 1 minute perform jumping jacks at a brisk pace. For another minute perform lateral jumps, jumping from side to side with feet together as if you were jumping over a box. Swing your arms for momentum.

Stiff Leg DB Deadlift + Wide Row – Stand with feet just wider than shoulder width apart, knees slightly bent, holding two dumbbells in front of you. Hinging at the hips and keeping your back straight, bend forward until the weights come to just above your feet, and you feel a slight pull in your hamstrings. From here perform a wide row lifting your elbows wide out to the sides and the dumbbells to just below your shoulders. Lower, then squeezing your glutes extend your hips and lift back to start. Go for 1 min.


DB Chest Fly w/ Leg Lift – Lying flat on your back, with your legs up in the air at a 90 degree angle hold two dumbbells over head with your palms facing in towards each other.With your elbows slightly bent lower the weights wide out to the sides of your body while simultaneously lowering your legs (keep them straight) until just a few inches from the floor. Once your legs and arms are fully extended, contract your muscles and bring both your legs and arms back to the start. Go for 1 min.


Fast Jump Rope/Mountain Climbers – For 1 minute jump rope at a quick pace. For another minute perform as many mountain climbers as you can.

*As the workout says, complete one full round, rest if needed, and then complete another full round for an amazing workout!

**Disclaimer: I am not a fitness professional. Everything I share here regarding fitness and health I have learned from personal experience or study. Please check with your doctor first before beginning a new fitness routine, or if you are recovering from an injury. 

Let me know if you try the workout, I’d love to hear what you thought!

Cheers to the weekend!


4 thoughts on “Fit Focus: 20 Minute Interval Challenge

  1. Love your blog! I’m part of the 99 days with Sandi. I’d love some advice on some interval training I can do while my foot heals from a ruptured tendon. I need something that doesn’t put pressure on my foot but helps keep me toned. Thanks!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s