Quick Body Shaping Intermediate Workout in Less than 20 Minutes

Time is precious! And so is your health.

I love working out, but some days I just need to get in a quick workout and get on with my day. I’m sure you can relate.

These intermediate combo moves maximize metabolic load, challenge multiple muscle groups, and cut a typical weight workout down to mere minutes. Plus, because you’re using multiple movement patterns you’ll constantly fire your core and re-shape your body in no time. Use an interval timer app to keep you on track!

Try this Intermediate Series next time you’re in a pinch: you’ll need a timer, dumbbells & a mat

2 x 60 seconds work: 15 seconds transition for a 15-minute workout

(Progress to 3 x thru = 22 min)

Squat & 1-arm Overhead Press (repeat for other arm)

Standard Pushup & Cross Body Knee Drive

DB Pullovers with Abdominal Leg Raises

Standing Bird Dogs

Sphinx Pushups

Perfect Your Form!

Intermediate Form Tips:

Squat & 1-arm Overhead Press:

 Start with feet set hip width apart, toes parallel, and core lifted.

 Hold one dumbbell up by your shoulder with palm facing in; draw shoulder blades back with chest lifted

 Push hips back and sit into a squat making sure to not allow knees to pass front of toes or chest to dip forward.

 Drive up to standing through the heels and squeeze glutes then press the dumbbell up overhead.

 Return to start position and repeat squat.

 Repeat Squat & 1-arm Overhead Press for the full timed interval.

 Repeat the next interval for the other arm


Standard Pushup & Cross Body Knee Drive:

 Begin in a standard push up stance with hands set just outside shoulders & chest drawing forward.

 Press belly and thighs up to keep you engaged and buoyant.

 Perform a pushup being sure to maintain good form from head to toe.

 At the top of the pushup, drive one knee up toward the opposite elbow then repeat for the other leg; make sure the movement occurs by engaging the abs.

 Return to a pushup.

 Repeat the Pushup & Cross Body Knee drive for the full timed interval

BEST. Breakfast. Ever. (recipe inside)


DB Pullovers with Abdominal Leg Raises:

 Lay on your back with 1 DB or a weight plate in your hands.

 Hold weight up over chest with arms straight but elbows not locked.

 Lift legs up over hips with knees slightly bent

 Engage core then slowly open arms overhead as legs lower toward the floor.

 Try to open arms and legs at the same rate to keep tension on the abs.

 Contract core & drive legs & arms together back at the start position.

 Repeat DB Pullovers with Abdominal Leg Raises for the full timed interval.


Standing Bird Dogs:

 Begin with knees slightly bent and weight set in heels.

 Lean torso forward slightly with chest lifted, core engaged, and glutes tight.

 Extend right arm and leg back as left arms extends forward. Pause and squeeze.

 Return to center then perform a Bird Dog on the other side: Left arm & leg extend back while right arm reaches forward.

 Alternate sides, practicing smooth transitions and fully engage core, back and glutes.

 Repeat Standing Bird Dogs for the full timed interval.


Sphinx Pushups:

 Begin on your belly with elbows under shoulders, forearms parallel, and palms flat on mat.

 Press hips, belly, and chest off the mat into a kneeling forearm plank.

 Press into palms to lift elbows off the mat.

 Slowly lower elbows back down

 Repeat Sphinx Pushups for the full timed interval


Stay tuned for an advanced sequence tomorrow! Is this one too hard? Don’t worry!

Click here to try my Beginner series


Written By Missi Holt