No excuses. A very quick full body workout.

If you don't think you can make time to excercise try this.  You should be in and out in about 20 minutes.  Don't think that a 'short' workout is the same as an 'easy' or 'ineffective' workout.  This will get you fit, help you loose weight and possibly make you live forever (if the weight is heavy enough).

If that sounds like you try this workout.  Full body but with a bum and legs focus.

Grab a modestly heavy thing (dumbbell, barbell, Kettlebell) move about to get loose and warm.  I recommend prying goblet squats, light Turkish getups and tactical lunges.  If that makes no sense book a consultation.

Perform a set of tuck jumps or Kettlebell swings until the wheels fall off. Rest one minute and repeat.  This will make sure your heart rate is maxed out during the very short session.

Without a second rest after the jumps or swings grab the heavy thing and perform two perfect squats.  Lunge walk five steps without putting the thing down.  Perform three squats and lunge walk back. Perform five squats and lunge walk back.

Keep alternating squats and lunges until you have squatted for: 2, 3, 5, 3, 2, 3, 5. 

After the second set of five squats perform another all out set of swings or tuck jumps then hold a plank until you drop.

Rest for one glorious minute and repeat the whole monster again starting back at the squats.

If and when you survive getting back to the rest interval take another minute and then start over the same numbers using shoulder press instead of squats and five powerful jumps or swings in place of the lunges.  Instead of an all out set of jumps or swings at the end perform push presses or jerks. Repeat twice.   

Go home when you can stand up.  Share and compare your performance with your friends.  Let me know how it goes in the comments.

For more workouts in the future and other amazing things please sign up here.

Richard

Summery:

Pre fatigue: 

Swings or tuck jumps to fail.  1 minute rest.   

Swings or tuck jumps to fail.  Pick up weight and start giant set 1 without a rest.

Giant Set 1

Squat x 2, alternate leg lunge x 5,

squat x 3, alternate leg lunge x 5,

squat x 5, alternate leg lunge x 5

squat x 3, alternate leg lunge x 5

squat x 2, alternate leg lunge x 5

squat x 3 alternate leg lunge x 5

squat x 5, alternate leg lunge x 5

Swings or tuck jumps to fail.  Hold a plank to fail.

1 minute rest and repeat giant set 1 again then after another 1 minute perform giant set 2.

Giant Set 2

Shoulder press x 2, swings or tuck jumps x 5, 

Shoulder press x 3, swings or tuck jumps x 5, 

Shoulder press x 5, swings or tuck jumps x 5, 

Shoulder press x 3, swings or tuck jumps x 5, 

Shoulder press x 2, swings or tuck jumps x 5, 

Shoulder press x 3, swings or tuck jumps x 5, 

Shoulder press x 5, swings or tuck jumps x 5, 

Push press or push jerk to fail.  Hold plank to fail. 

1 minute rest and repeat giant set 2 again then you are done.