The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.

Don’t let the short, 20-minute interval fool you; this workout is tough. It will blast every muscle and leave you soaked in sweat. You’ll be energized for hours after the workout. And all in about 30 minutes. Boom!

Challenge Yourself

Click to save to your mobile device or download the workout to print.

Modify based on your individual fitness level and needs.

When choosing weights, each exercise should challenge your muscles enough that you struggle toward the end, but you’re able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move, or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation, or decrease the rest time.

For each exercise, you’ll work for 20 seconds and then rest 10 seconds. Perform each set alternating each exercise with no rest in between the exercises. Do as many reps as you can in 20 seconds per exercise, rest 10 seconds, and then move on to the next.

Time: approximately 30 minutes to complete the warmup, Super Sets four times each, and the cooldown

Equipment needed

  1. dumbbells: 5 to 8 pounds (depending on your fitness level)
  2. timer
  3. mat (optional)


  • Keep your core tight.
  • Shoulders blades down and back.
  • Don’t skip the warmup or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight, and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Thrusters (1) Start in plank position, with your feet hips-width apart. (2) Bend your knees, and springing off both legs, get into a crouch position. (3) Quickly extend your legs and jump both feet back behind you into the starting position. (4) Repeat. Keep your abs tight your body straight and don’t let your lower back drop. Targets: glutes, hamstrings, quads, triceps

Triceps Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder-width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arms are locked at your sides and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping both upper arms still, straighten your arms behind you until the ends of the dumbbells are pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. (4) Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor out to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Dumbbell Reverse Lunge (1) Stand with your feet slightly apart while holding a dumbbell in each hand with your arms relaxed at your sides. (2) Stabilize your abdomen, straighten your back, and step back with your left leg while bending your right knee. Plant the ball of your left foot on the floor behind you, then bend your left leg and lower yourself toward the floor, keeping your torso upright. Continue down until your left knee nears the floor and your right thigh reaches horizontal. (3) Contract your glute muscles on the right side to extend your hips and return to the standing position while bringing your left leg back to the original position. (4) Repeat the movement on the opposite leg. Targets: glute max, quads, hamstrings, inner thigh, calves

Shoulder Press (1) Stand holding a dumbbell in each hand just outside of your shoulders, with your arms bent and your palms facing each other. (2) Set your feet shoulder-width apart and knees slightly bent. (3) Keeping your core braced press the weights upward directly over your shoulders until your arms are completely straight and elbows locked. (4) Slowly lower the dumbbells back to the starting position. Targets: front deltoids, middle deltoids, triceps

Dumbbell Row With Rotation (1) Stand straight, feet hips-width apart with a dumbbell in one hand. Keeping your abs pulled in, bend forward at the waist until your torso is almost parallel to the floor (brace yourself on a chair or workout bench if needed for support). (2) Let the dumbbell hang from your shoulder, your palm facing behind you. (2) Keeping your arm close to your torso, exhale and pull the right dumbbell up. (3) As you row the dumbbell, rotate the same side of your torso upward. (4) Pause, then lower your body and the weight back to start position. (5) Complete the prescribed number of reps with one arm, then do the same number of reps with the opposite arms. Targets: upper and middle back, biceps, rear deltoids, obliques

Staggered Hands Push-Up (1) Begin with your arms in a traditional push-up position, but then stagger your hands by moving one upwards about six inches, and the other downwards about six inches, keeping them shoulder-width apart. (2) Perform a push-up, pause, and switch your hands alternating positions with each repetition. Your neck should be straight and your eyes focused on the floor in front of you. Keep your abs tight. Targets: core, shoulders, triceps

Dumbbell Side Lunge (1) Stand with your feet hip-distance apart and feet pointed straight ahead. Hold a dumbbell in each hand at arms length down by your sides with your palms facing each other. (2) Lift your left foot and take a big step to our left. Keep your foot flat on the floor as you push your hips back and lower your body by dropping your hips and bending your left knee. (3) Pause, then push yourself back up to start position with your bodyweight in your heels. Keep your core engaged and your torso upright. Repeat on the opposite side. That’s one rep. Targets: quads, calves, glutes, hamstrings

Squat Thrust (1) Stand with your feet shoulder width apart and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body as deep as you can in a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them. (3) Kick your legs back into a plank position then quickly bring them back up into a squat position. (4) Stand up quickly and repeat the entire movement. Targets: glutes, hamstrings, quads, shoulders, chest

Bicep Curl Press (1) Holding dumbbells in both hands palms facing inward, stand with your feet shoulder-width apart, knees slightly bent. (2) Rotate the palms facing outward and lift the weights toward your shoulders (bending elbows), in one fluid continuous motion, rotate your palms away from your body as you continue pushing the weights over your head. (3) Reverse the motion by bringing the weight down to your shoulders with the palms out, then turn them to fully extend the elbows, and bring the arms to the starting position. Targets: biceps, front deltoids, middle deltoids, triceps

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Source: Total-Body Strength and Tone Super Set Workout : PopSugar