20-25 min routine

[MrsSpencerCharnas]

I'm looking for routines that take 20-25 mins that I can do on a lunchtime. Are there any good websites or programs to look at?

I don't have a gym membership ATM due to money being tight etc, but work are in the process of putting a gym in for our use. Due to DD1 being at college nearby and DH working round the corner so we often travel together so going before or after work is not always going to be an option. Therefore, I'd like to use it in my lunchtime 3 times a week.

I've been to various gyms, bootcamps and had PT sessions with the weights in the past so I'm not a complete newby, but rather one that has been away for a year or so. I do run so not looking for cardio - hence why asking in the weights room for advice.

I've seen the equipment. There are kettlebells and dumbells of various weights along with medicine balls, rowing machine (along with other cardio equipment I probably don't need to use). I was thinking of squats and lunges. Some sort of arm exercises eg presses and raises. Then I could probably use some core work like planks, sit ups, russian twists etc.

Am I better off concentrating on legs one day and arms another or do all over each time? Will 20 mins 3 times a week be enough? I only go into the office 3 days a week and WFH the other 2.

Caroline Girvan Iron Series is good - a wee bit longer than 25 mins but you could cut it short:

https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2

I’d just do full body each time. It’s a pretty short time but if it’s all you’ve got it’s better than not doing anything.

In that time you could do 3 sets of 3 exercises eg bicep curls 12 reps rest 90 secs 3 sets then same with tricep kickbacks and chest press. Heavy weights. That would take 22.5 mins so time to stretch…

In a short amount of time I’d favour compound moves rather than isolating muscles like triceps and biceps. Assuming the goal is to get strong and build muscle for health. A stronger bicep isn’t very important in the whole scheme of things (except cos it looks cool 😎) compared to stronger legs, back, chest, core etc.

I'd do super sets to maximise your time. I tend to do 4 exercises in a row before taking a break.

So I might do:
Chest press
Bent over row
Bulgarian split squats
Lateral raises

Do the above then take a short break. Then repeat the above for a total of 3 times. Then do another 4 exercises, 3 sets:

Cable fly
Goblet squats
Bicep curls or triceps push downs
Romanian deadlifts or walking lunges

That would be about 25/30 mins