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20 sets in 30 minutes - The Unique Home Workout Version

Posted 06-09-2020
In Workouts & Circuit Training

20 sets in 30 minutes - The Unique Home Workout Version

The Gymboss 20 sets in 30 minutes workout is one of our most popular workouts. This super-efficient training method involves doing 20 sets, one set every 90 seconds, and that adds up to 30 minutes. Perfect for lunch time workouts, or early morning when pressed for time.

How does it work? Set your Gymboss to one interval of 1:30 for 20 rounds. (We recommend a 2 or 5 second alarm) Then, start the timer and simply do your reps and then rest until your Gymboss beeps again. If your set takes 35 seconds to complete your reps, you get to rest 55 seconds until it’s time to go again. There is no need to touch your timer once you start it – just let it run and make sure you start each set at the beep when the next 90 seconds elapse.

Here is a 20 sets in 30 minutes bodyweight-only workout that is ideal for home exercisers. It contains some unique exercises you may have never done before. Description for each are below.


20 sets in 30 minutes - the home workout version

Do four sets of the following exercise. Either do all the sets of each exercise before moving onto the next one or, if you prefer, do one set of each exercise in order and do four laps instead. Both options work well but produce different training effects.

The straight-sets method is best for muscle growth and tone, while the circuit method is better for fat loss and cardiovascular fitness.

Your exercises are:

  1. Kickstarter sumo squats x 5 per side
  2. T push-ups x 3 per side
  3. Wall angels x 10 arm raises/lowers
  4. Walking lunges x 10 per leg
  5. W-sits x 12

*Reps listed are guidelines only. Each set should take 30-40 seconds to complete. Adjust the number of reps according to your speed and fitness.


Exercise descriptions

Get the most from this workout doing each and every exercise correctly. Follow these step by step instructions, look for videos on YouTube, or ask a personal trainer for guidance.


Kickstarter sumo squats

This squat variation is a small step up from regular squats. It uses an alternating action to increase the weight on one leg at a time, and also provides your calves with an extra workout.

How to do it:

  1. Stand with your feet 1½ shoulder-widths apart, toes pointed slightly out. Lift your left heel off the floor and shift your weight over onto your right leg.
  2. Squat down until your thighs are roughly parallel to the floor.
  3. Stand back up, lower your left heel, raise your right, and repeat.


T Push-ups

This variation of the classic push-up increases core activation and shoulder stability. It’s also considerably more demanding than regular push-ups. You can also do this exercise on your knees if required.

How to do it:

  1. Adopt the push-up position with your hands shoulder-width apart, feet together, body straight, and core braced.
  2. Bend your arms and lower your chest down to within an inch of the floor.
  3. Push your arms back up to the starting position and then shift your weight over onto one hand. Rotate your body and reach up to the ceiling with your non-weight-bearing arm. Your body should resemble a T lying on its side.
  4. Return your hand to the floor and repeat. But this time, turn the other way and onto your opposite side.


Wall angels

This exercise works your upper back and posterior shoulder muscles. It’s good for your posture and an excellent antidote to spending long periods hunched over a keyboard or steering wheel.

How to do it:

  1. Stand with your back against a smooth wall. Place your feet about 12-18 inches out in front of you. Your lower back, upper back, and back of your head should all be touching the wall.
  2. Raise your arms up and out to the sides so that your upper arms are parallel to the floor, and your elbows are bent to 90-degrees. Press your arms and the backs of your hands against the wall.
  3. Without allowing your hands and arms to leave the wall, slide them up as far as you can, and then lower them again to the starting position. That is one rep.
  4. Keep pressing your arms back against the wall throughout.


Walking lunges

Lunges are a handy exercise for identifying and fixing left to right strength imbalances. They are also useful for developing hip mobility and balance. Walking lunges require a decent amount of coordination, which makes them even more beneficial.

How to do it:

  1. Stand with your feet together and your arms by your sides.
  2. Take a large step forward, bend your legs, and lower your rearmost knee to about an inch above the floor. Your front shin should be vertical and your torso upright.
  3. Step forward and into another lunge.
  4. Alternate legs and lunge forward until you have completed all your reps.



W-sits are a simple but challenging total abs exercise. They work your lower and upper abdominals at the same time and involve your hip flexors too. With so much going on, this exercise should also increase your heart rate.

How to do it:

  1. Lie on the floor with your legs straight and your hands on your temples.
  2. Sit up and simultaneously bend your legs, pulling your knees in toward your chest.
  3. Extend your arms and reach down to touch your heels.
  4. At this point, you should be balancing on your butt with your feet and upper body off the floor.
  5. Extend your arms, lie back down, and repeat.


BONUS 20 sets in 30 minutes – The Gym Version

Here’s an example leg day weights workout you could at the gym using this proven training system. Just do five sets of each exercise, adjusting the reps according to your training goals, such as 8-12 reps per set for muscle growth, or 15-20 reps for endurance.

  1. Squats
  2. Leg Extensions
  3. Leg curls
  4. Calf Raises on Leg Press Machine


Wrapping up

A lot of people think that they don’t have time to exercise, and that could be true if you wander aimlessly from exercise to exercise without a plan, or don’t pay attention to how long you rest between sets and exercises.

But if you follow a more structured approach like the Gymboss 20 sets in 30 minutes workout, you’ll quickly discover just how little time you need for a good workout. There are 10,080 minutes in a week, and all you need is 90-120 or so to get fit and stay healthy. And now, with this home version of the 20 sets in 30 minutes workout, you don’t even have to go to the gym to work out either.