The Exact 20-Minute Workout I Do on My Busiest Days
If you’ve ever looked at the clock, realized the day completely got away from you, and thought, “There’s no time to work out now,” this is for you. As a parent, business owner, and trainer, I’ve had plenty of days where every minute felt spoken for. But I’ve also learned something important: you don’t need a full hour to feel strong, stay consistent, and build real momentum.
In fact, if I only had 20 minutes today, this is the exact workout I would do.
What makes it so effective is that it hits all six major movement patterns:
hinge, push, squat, pull, lunge, and core.
When you train these patterns consistently, you build full-body strength, improve mobility, support your joints, and elevate your cardiovascular capacity — all at the same time.
Parents don’t need “more time.”
They need a plan that respects the time they have.
Why This Workout Works
This routine is built around three biplexes. Biplexes are paired movements that complement each other and keep the heart rate elevated without burning out any single muscle group. Instead of isolating one area or doing random exercises, each biplex trains a different movement pattern, giving you a balanced, efficient session.
Because each pattern is covered, your body gets what it needs most on days when you’re short on time:
Strength from the hinge, squat, and pull
Cardio from the tempo and constant movement
Stability from lunges and core work
Mobility from moving through full ranges of motion
This isn’t a “good enough” workout — it’s a smart one.
The 20-Minute Workout
Here’s the full session. All you need is a pair of dumbbells and a little space.
Timing:
40 seconds on / 20 seconds transition
Two rounds per biplex
Total time: ~20 minutes
Biplex 1: Hinge + Push
• RDL
• Push-ups
This pairing trains the posterior chain (glutes and hamstrings) and upper-body pushing strength. It also sets the tone for the whole session by warming up major muscles quickly.
Biplex 2: Squat + Pull
• Goblet Squat
• Dumbbell Row
This is your full-body strength block. Squats build leg and core strength, while rows train your back — a pattern most people undertrain, especially busy parents.
Biplex 3: Lunge + Core
• Reverse Lunges
• Bicycles
This finishes your session with stability, balance, and controlled rotation — the exact patterns that help you move better in everyday life.
Why Parents Love This Routine
You can do it in your garage, your living room, or your backyard.
You don’t need special equipment.
You don’t need an hour.
And you don’t need to be perfect — you just need to show up.
Consistency beats complexity every time.
Save this workout for your next busy day, and give yourself the win of staying on track, even when time is tight.
If you want more quick, efficient routines designed for parents, I’ve got you.
If you’re a busy parent who wants workouts that fit your real life, not the other way around, let’s talk.
Fill out the contact form below and I’ll reach out personally to help you build a routine that actually sticks.
