20 Minute Total Body Strength


Today I have a 20-minute total body workout that builds strength and endurance and really brings the burn!

In today’s workout we’re using a popular workout format called “pyramid training” that we get a lot of requests for in Rock Your Life (my online home workout studio and women’s fitness community) because it’s fast, fun and effective!

I often say, a workout doesn’t have to take a lot of time to be effective – especially with this type of training.

Plus, what makes a workout “effective” is actually the supporting actions you take alongside your workouts. This includes how we fuel around our workouts, how we rest and recover, how we manage our stress and show up for our workouts prepared, not depleted.

So grab some weighted objects (water bottles, dumbbells or whatever you have) and join me to rock this workout together! 



If you enjoyed this workout, you’ll love the Strength Express Challenge – one of our fantastic Rock Your Life challenges with workouts in the 15-20 minute range using weights!

Start this challenge today!

Total Body HIIT Strength

Click to expand and see all workout move descriptions

Equipment: weighted objects, low elevated surface or thick folded towel
Pyramid Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement with an optional bonus move.

Pyramid 1

Squat Thrust Biceps Curls

  • Begin standing at the top of your mat with your core braced and chest upright, holding a weighted object in each hand.
  • Bend your knees, plant your weights on the mat under your shoulders and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
    • If your weights have flat edges, you can hold on to them throughout this movement – if they are rounded, place them outside of your shoulders and plant your hands under shoulders directly on the mat
  • Jump your feet up to your hands and drive through the heels to come back to standing with weights in hand.
  • From a standing position with a braced core, palms facing forward, and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
  • Repeat this sequence for the allotted time.
  • MOD: Make this move low impact by removing the jump in from the plank and step in instead.

Rest: Calf Raises

  • Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
  • Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
  • Repeat for your allotted time.
  • MOD: Remove the weighted objects and complete this move with bodyweight only.

Pyramid 2

Lateral Deficit Squat

  • Begin by holding a weighted object in both hands at your shoulders and standing on a low elevated surface.
  • Maintaining a braced core, step your right foot down to the mat and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
  • Drive through your heels and squeeze your glutes as you power back to standing and step your right foot back up to meet your left on the elevated surface.
  • Repeat on this side for the allotted time.
  • For the next round, switch sides, stepping your left foot down and continue alternating sides with each round.
  • MOD: Remove the weighted objects and perform this exercise with bodyweight only or perform a regular squat without the deficit.

Rest: Standing Lateral Leg Raises

  • Begin standing upright with a braced core.
  • Maintaining square hips, laterally raise your right leg and lower it back down with control.
  • Repeat on the same side for the allotted time.
  • For the next round, switch sides, raising the left leg. Continue alternating sides with each round.
  • MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Enjoy a FREE bottle of protein with every workout bundle (your flavor choice!)

The Workout Bundle contains the spectrum of what your body needs before, during and after your workout to support lean muscle and optimize recovery. Combine with a healthy whole food diet and balanced Betty Rocker training plan for best results.


Pyramid 3

KANG Squat to Back Pull Row

  • Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
  • Bend your knees in line with your toes, sending your hips back to come into a squat.
  • Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
  • Draw your elbows out and back for a pullback row, squeezing between the shoulder blades.
  • Being mindful of not rounding in the shoulders, lower the weights with control close to your shins and drive through the heels, squeezing the glutes with a braced core, to come back up to standing.
  • Repeat sequence for the allotted time.

Rest: Lateral Raises

  • Stand with your core braced, chest up, shoulders rolled back, and weights in hand.
  • Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
  • Slowly bring the weights back down to your sides with control and repeat for allotted time.

Pyramid 4

Cobra Squat to Overhead Press

  • Begin in a kneeling position, chest upright, core braced, and a weighted object in each hand at your shoulders.
  • Step your left foot forward, planting and driving through the entire foot to come up to standing and press the weighted object in your right hand up towards the ceiling without shrugging your shoulders.
  • With control, lower the weight back to your shoulder as you step your right foot, then left foot back to return to a kneeling position.
  • Switch sides and repeat alternating this sequence for allotted time.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.
  • Place a rolled up towel, mat, or pillow underneath your knees for extra cushion.

Cobra Squat to Hammer Curl

  • Begin in a kneeling position, chest upright, core braced, and a weighted object in each hand at your sides.
  • Step your left foot forward, planting and driving through the entire foot to come up to standing and, with your palms facing your body, bend your arms at the elbows to curl the weights up to shoulder height.
  • With control, lower the weight back down as you step your right foot, then left foot back to return to a kneeling position.
  • Switch sides and repeat alternating this sequence for allotted time.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.
  • Place a rolled up towel, mat, or pillow underneath your knees for extra cushion.

Rest: Fire Hydrants

  • Begin in a tabletop position with a braced core, your shoulders over your wrists and hips over your knees.
  • Maintaining a neutral gaze (not looking up or down), keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees as you lift your leg out to your right side, stopping at hip height.
  • With control, lower your leg to starting position and repeat for the allotted time.
  • For the next round, switch sides, raising the left leg. Continue alternating sides with each round.

Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.


Results don’t happen overnight but it’s the actions you take consistently over time that add up to the big changes in your health, energy and physique. ❤

I love how Meg really pulls so many principles we discuss together in this post she shared in Rock Your Life, where she’s pointing out her body composition changes and how the expectation of our weight on the scale doesn’t really reflect what we think it will.

Looking for some guidance to help you reach YOUR goals?

You’re invited to Rock Your Body AND Your Life…

…in my epic home gym that has new classes every week30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!

Can’t wait to see you there!

The post 20 Minute Total Body Strength appeared first on The Betty Rocker.



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