The Workout For When You “Don’t Have Time”

With life continuing to get busier and busier, it can be difficult to find the time to exercise. We totally get it!

But with so many physical and mental benefits associated with regular exercise, we highly encourage you to make the time.

Your workouts don’t need to be an hour to get results. Something is always better than nothing! So, we wanted to give you a quick 20-minute workout that works all muscle groups, burns serious calories and that you can do anywhere, anytime!

Here’s the workout:

  • Burpees - 40 seconds
  • Rest - 20 seconds
  • Squats - 40 seconds
  • Rest - 20 seconds
  • Push ups - 40 seconds
  • Rest - 20 seconds
  • Reverse lunges (alternating legs) - 40 seconds
  • Rest - 20 seconds
  • Dips (use bench, chair or couch) - 40 seconds
  • Rest - 20 seconds
  • Glute bridges - 40 seconds
  • Rest - 60 seconds

Perform as many reps of each exercise as you can for 40 seconds, then rest for 20 seconds before completing the next exercise. When you finish the round, rest for 60 seconds (or longer if you need to). Aim to complete 3 rounds in total! Note: If you have weights at home, use them to make the workout more challenging!

Just starting out on your fitness journey? Using an elevated surface to perform each exercise will lower the intensity while you build up your fitness. Allow Joel to demonstrate!


If you can complete this workout 3 times per week, you’ll be well and truly on your way to achieving your fat loss goals!

Tips for fitting exercise into your routine

If you are really struggling to find the time for exercise in your week, here are 5 of our top tips:

  1. Schedule your workouts for the week as appointments. Put your workouts into your calendar at the start of the week before it fills up.
  2. Reassess where your time is spent. Keep a time log of your days to see where you might be wasting time or time may be better spent exercising.
  3. Wake up earlier. Set the alarm a little earlier and get your workout done first thing before your day gets too busy or you start finding excuses.
  4. Invest in some equipment. If you struggle with getting to the gym or if you’ve got little ones at home with you, grab some equipment for home workouts.
  5. Change your mindset around exercise. Use the time you have, even if it’s not enough for a “full” workout. Something will always be better than nothing.

At the end of the day, we make time for things that are a priority to us. So if your health & fitness goals are a priority to you - you’ll find a way to fit exercise into your routine.

If you want to maximise your fat-burning potential and get the most out of your workouts - try our Ignite Plus. With clinically proven ingredients designed to support calorie burn and boost mental clarity, Ignite Plus will keep you energised inside and outside the gym. Click here to find out more.