12 Awesome Workouts You Can Do in 21 Minutes!
Meg and I love a hard workout, one that leaves you a little breathless… but sometimes we don’t have time to spend an hour in the gym. We came up with these 12 workouts that hit everything you could want - strength, cardio, and hiit! You can get an awesome workout done in less than a half hour! It’s hard to believe that a 21 minute workout can leave you feeling sore the next day…but it can!
On busy days, it’s better to do a quick workout than none at all. Scroll down through the workouts and find just what you are looking for!
21 Minute HIIT Rower Workout
This workout is one of our most visited on the site!
This workout has been consistently in the top three workouts on the website! It’s a great way to get a HIIT interval mixed with some lower intensity exercise! And it makes 21 minutes on the rower seem not too bad!
If you are looking for an awesome full body workout that gets your heart rate pumping, hop on a rower! The rower uses all your body’s muscles and by adding the high intensity intervals, you will be burning fat long after you finish your workout. Tons of research has shown that doing HIIT for less time than steady state cardio has benefits, like more fat burning, lowers heart rates and blood pressure, and leads to increases muscle definition.
This workout hits it all! It has upper body, lower body, core strengthening, and cardio…all in 21 minutes! It’s about as efficient as you can get in less than a half an hour. If you want a full body workout, this is a great one to try!
Who doesn’t want sculpted arms? A little arm definition goes a long way when you throw on a tank top! This 21 minute workout hits your biceps, triceps and deltoids, building muscle in such a short time. I am always amazed at how sore my biceps get after doing this workout! I move pretty fast, so I get in a lot of reps, but who knew it was possible to get sore from working out for 21 minutes! It’s awesome!
This lower body workout will tone your legs and core! It works your lower body hitting hamstrings, glutes, and quads, and mixes in unilateral exercises to help strengthen muscle imbalances. It also has some great core strengthening that is critical to overall health! Its an efficient way to get leg day done when you are short on time.
This is the fourth and final workout in the “The Best 21 Minute Workout” series. If you do all four throughout the week, you will hit arms, lower body, chest and back, and a full body workout. This one focuses on building back and chest strength which is so critical for overall core strength as well. Keeping your back healthy can help to avoid the common lower back issues that plague so many people. This is the perfect way to end your week!
Just looking to burn some quick calories, and don’t want to do any strength training? This is a great workout to get your heart pumping and build on core strength, and it requires no equipment! You can do this anywhere and it’s perfect for people who get bored doing the same exercises - it’s 21 different exercises so you are always doing something different! No repeating! Through this workout in the mix with the four “The Best” workouts above and you have a full five days of 21 minute workouts!
This 21 minute Kettlebell workout features exercises for your full body and is perfect for anyone...beginner or advanced. You can create the level of challenge you desire by how heavy the kettlebell is that you use, and how fast you move through the exercises. Kettlebells are a perfect first equipment purchase because they are super versatile and are relatively inexpensive (here are the ones we use).
This is a short, but effective workout. The format allows you to go at your own pace, so you're in control…and even better is there is no equipment is needed, so you can do this workout anywhere. You can tone your total body and burn calories using only your body weight. Fantastic! You can't go wrong with this fast and efficient total body tone workout!
This workout hits everything! Upper, lower, cardio and core strength! It can be done anywhere and its a great way to burn calories and build muscle in such a short amount of time! Grab a kettlebell and head outdoors for a full body challenge!
All full body workouts help you get the maximum metabolic effect by utilizing all your muscles - it's hard work for your body, which means more change in less time! This workout uses resistance bands for the strength training, which are super portable and can be taken anywhere from outdoors, to your vacation destination. If you don't have a set of bands, here are the ones we use. Always feel free to use dumbbells instead of bands as well.
This workout requires little to no equipment, little time, and little brain power...which is perfect for me! It's a full body workout that you can take with you vacations, or trips to the playground, and it is a simple set of 12 exercises that you repeat 2 to 3 times.
It's a perfect workout for the times you can't get to the gym! It's so easy to take with you and fit into your schedule, it's kind of a no excuses workout. If you don't have a set of bands to use, no problem! Follow the no equipment version of the workout we included as well!
It will challenge your body, but not your mind or time schedule!
Are you ready for a real challenge? This is a tough HIIT workout that you can literally do anywhere! This plyometric HIIT will get your heart rate up and make you sweat! It is a real High Intensity Interval Training workout though, meaning it’s meant to be tough, so don’t skip to this one until you feel like you are ready to tackle HIIT - it’s not a beginner workout.
Try this one for a fast, butt kicking workout!
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