Short & Very Intense Workout (20 Minutes), 4 Day A Week

[mbt9000]

or8 guys, i need a short & very intense workout, because wen i get a job (9-5 or later) i need to stick a short and very intense workout in, i usually concentrate on reps instead of sets e.g: push-ups: 30reps squats: 50reps, etc like that i was wonderin if u cud help me out plz, btw dnt include exercises like pistols, flags, and other exercises like that include simple easy exercises like push-ups, squats, pull-ups etc thankyou p.s DONT INCLUDE CARDIO IN THE REGIME JUST THE EXERCISES COZ I DO CARDIO WHEN I BIKE RIDE TO COLLEGE OR WORK CHEERS!

[juggledex]

This is quick, intense and simple:

Squats x 20 (increase difficulty with jump squats)
Lunges x 20 (lots of variation possible, reverse, bulgarian split, etc)
Calf Raise x 50 (single leg for increased resistance)
Push-Ups x 20 (hindu or divebomber to hit the shoulders more)
Pull-Ups x 20 (try horizontal rows sometimes for variety)
Crunches x 20 (can be any 'abs' exercise really, v-ups, sit-ups, leg raise, switch it up!)
Supermans x 20 (try back bridges sometimes)

Repeat this circuit 5 times (can rest up to 2 minutes between circuits)

Once the circuits are complete; Burpees to failure. (your burpees can get brutal also, example: drop down and do a superman, pushup, jump squat, pull-up)

Then hit the showers.

[mbt9000]

thats all gd and that but i need it in 20 mins

[juggledex]

Then do it in 20 minutes, ya goober. :P