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    20-Minute Strength Express

    20-Minute Strength Express

    Quick Workouts
    Intermediate
    3 routines

    Intermediate bodyweight strength circuits hitting squat, hinge, push, pull, and core. Keep rests short and transitions tight.

    Routines

    Day 1 — Strength Circuit A

    Squat, push, pull, hinge, and core in a continuous circuit.

    Intermediate
    18 mins
    49 Kcal
    Air Squat

    Air Squat

    1 sets
    14 reps
    30s rest
    Push-up

    Push-up

    1 sets
    12 reps
    35s rest
    Inverted Row under Table

    Inverted Row under Table

    1 sets
    10 reps
    35s rest
    Bodyweight Good Morning

    Bodyweight Good Morning

    1 sets
    12 reps
    25s rest
    Single Leg Hip Bridge (straight leg)

    Single Leg Hip Bridge (straight leg)

    1 sets
    10 reps
    25s rest
    Split Squat

    Split Squat

    1 sets
    10 reps
    30s rest
    Front Plank - Butt

    Front Plank - Butt

    1 sets
    0 reps
    20s rest
    Standing Single Leg Calf Raise with Support

    Standing Single Leg Calf Raise with Support

    1 sets
    14 reps
    20s rest
    Hollow Hold

    Hollow Hold

    1 sets
    0 reps
    20s rest

    Day 2 — Strength Circuit B

    Vertical press focus with single-leg hinge and core stability.

    Intermediate
    18 mins
    56 Kcal
    Sumo Air Squat

    Sumo Air Squat

    1 sets
    14 reps
    30s rest
    Pike Push up

    Pike Push up

    1 sets
    10 reps
    35s rest
    Inverted Row Bent Knees

    Inverted Row Bent Knees

    1 sets
    12 reps
    35s rest
    Bodyweight Single Leg Deadlift

    Bodyweight Single Leg Deadlift

    1 sets
    10 reps
    30s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    1 sets
    12 reps
    30s rest
    Side Plank (beginner)

    Side Plank (beginner)

    1 sets
    0 reps
    20s rest
    Dead Bug

    Dead Bug

    1 sets
    12 reps
    20s rest
    Superman

    Superman

    1 sets
    12 reps
    20s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    18 reps
    20s rest

    Day 3 — Strength Circuit C

    Horizontal push/pull with hinge and rotational core.

    Intermediate
    18 mins
    58 Kcal
    Prisoner Squat

    Prisoner Squat

    1 sets
    16 reps
    30s rest
    Close-Grip Push-up

    Close-Grip Push-up

    1 sets
    12 reps
    35s rest
    Bodyweight Standing Row (with towel)

    Bodyweight Standing Row (with towel)

    1 sets
    12 reps
    35s rest
    Sliding Floor Bridge Curl on Towel

    Sliding Floor Bridge Curl on Towel

    1 sets
    12 reps
    30s rest
    Side Lunge

    Side Lunge

    1 sets
    12 reps
    30s rest
    Front Plank with Arm and Leg Lift (push up position)

    Front Plank with Arm and Leg Lift (push up position)

    1 sets
    0 reps
    20s rest
    Reverse Crunch

    Reverse Crunch

    1 sets
    14 reps
    20s rest
    Good Morning Squat

    Good Morning Squat

    1 sets
    12 reps
    25s rest
    Standing Y raise

    Standing Y raise

    1 sets
    12 reps
    20s rest
    Back to Quick Workouts

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