Topic

20 Minutes

Browse 9 articles about 20 minutes on LiftStrong. Evidence-based training and nutrition advice to help you get stronger and build muscle.

9 articles

Strength Training

How to Warm Up for Squats, Bench Press, and Deadlifts

A proper warm-up is not five minutes on the bike. Here are specific warm-up sequences for the three big lifts that prepare your joints, muscles, and nervous system for heavy work.

9 min·Sam·Mar 1, 2026

Workout Programs

Dumbbell Only Arm Workout: 30 Minutes to Bigger Arms

No barbell, no cables, no problem. This 30-minute dumbbell arm workout hits biceps, triceps, and forearms with nothing but a pair of dumbbells.

9 min·Jeff·Feb 10, 2026

Recovery

Mobility Routine for Lifters: 15 Minutes to Move Better

A no-nonsense 15-minute mobility routine designed specifically for people who lift. Better squats, better presses, fewer injuries.

13 min·Jeff·Feb 10, 2026

Training Techniques

How to Warm Up Properly Before Lifting Weights

Your warm-up probably sucks. Here is a simple, effective warm-up protocol that actually prepares you to lift heavy without wasting 30 minutes.

12 min·Jeff·Feb 10, 2026

HIIT & Cardio

30-Day HIIT Challenge: Burn Fat and Build Muscle in Just 20 Minutes a Day

Transform your body in just 20 minutes a day with our 30-Day HIIT Challenge. Discover the science-backed plan to torch fat, build lean muscle & boost your fitness fast.

5 min·Jeff·Aug 20, 2024

Muscle Building

50-Minute Upper Body Hypertrophy Workout Using Dumbbells and Cables

Achieving muscle hypertrophy effectively doesn't require hours at the gym or a ton of equipment. With a well-structured plan, you can achieve significant upper body gains in just 50 minutes.

4 min·Jeff·Aug 19, 2024

HIIT & Cardio

How to Build a Balanced Fitness Routine: Cardio, Strength, and Flexibility

Build a balanced fitness routine with cardio, strength and flexibility. Hit 150 minutes of weekly cardio, lift to keep muscle, and stretch for mobility.

4 min·Jeff·Aug 20, 2024

Workouts

40-Minute Shoulder and Trap Workout Using Military Press and Upright Rows

Build broad delts and thick traps in 40 minutes with military press and upright rows. Target shoulder and trap muscles for serious upper-body strength.

3 min·Jeff·Aug 19, 2024

Strength Training

20-Minute TRX Suspension Training for Core Strength

20-minute TRX suspension workout for core strength using straps and body weight. Every move fires your abs, scalable from beginner to advanced in minutes.

3 min·Jeff·Aug 19, 2024

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