Category: 20 Minute

20-Minute Upper Body Power (Resistance Bands)
Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.
- Duration: 20 minutes
- Equipment: Resistance Band (and a sturdy anchor point)
- Difficulty: Beginner / Intermediate
- Targets: Back, Chest, Shoulders, Arms
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Resistance Band Bent Over Rows

Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.

Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.

Reps: 12-15 repetitions.

2. Resistance Band Chest Press

Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.

Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.

Reps: 12-15 repetitions.

3. Resistance Band Standing Shoulder Press

Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.

Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.

Reps: 10-12 repetitions.

4. Resistance Band Shoulder Front Raises

Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.

Reps: 10-12 repetitions.

5. Resistance Band Shoulder Lateral Raises

Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.

Reps: 10-12 repetitions.

Related article: Best affordable resistance bands

That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience in the comments below.

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September 1, 2025
20-Minute Strength Builder (Low Bar & Bench)
Ready to build functional strength and power using just your bodyweight and common park elements like a bench? This 20-minute routine is designed for intermediate users looking to challenge their major muscle groups with effective, no-machine movements. Get ready to feel strong and accomplished!
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Pull-up Bars (for inverted rows, if available)
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Back, Shoulders, Triceps, Biceps, Core)
Always begin with a 2-3 minute light warm-up (e.g., light cardio, dynamic stretches) and finish with 2-3 minutes of gentle stretching for the muscles you’ve worked.

The Workout

Perform 3 rounds of the following exercises. Focus on controlled movements and proper form. Take a short rest (45-60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Bodyweight Squats

Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Push through your heels to return to standing.

Modification: For increased challenge, try jump squats or pistol squat progressions (holding onto a support).

Reps: 12-18 repetitions.

2. Push-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated on a bench).

Reps: 8-15 repetitions.

3. Inverted Rows (Low Bar)

Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

Reps: 8-15 repetitions.

4. Bench Dips

Place your hands on the edge of a sturdy bench, fingers pointing forward. Lower your body by bending your elbows, keeping your hips close to the bench. Push back up using your triceps.

Modification: For an easier version, keep your legs bent with feet flat on the ground. For more challenge, extend your legs fully or elevate your feet on another surface.

Reps: 10-18 repetitions.

5. Plank (Hold)

Start in a forearm plank position, body forming a straight line from head to heels. Engage your core tightly, avoiding any sagging or arching of the back.

Modification: Perform on your knees for less intensity. For more challenge, try a single-arm or single-leg plank, or a plank with hip dips.

Duration: Hold for 30-60 seconds.

6. Glute Bridges

Lie on your back with knees bent, feet flat on the ground near your glutes. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Reps: 15-20 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
July 1, 2025
20-Minute Leg & Core Builder (Bench)
Ready to strengthen your lower body and build a resilient core? This dynamic 20-minute workout is ideal for any outdoor space, utilising just a park bench and some open ground. It’s designed to enhance your stability, power, and overall functional fitness.
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Open Space
- Difficulty: Beginner / Intermediate
- Targets: Lower Body, Glutes, Hamstrings, Quadriceps, Core, Lower Back
Always begin with a 2-3 minute light warm-up (e.g., leg swings, gentle marching) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

Perform 3-4 rounds of the following exercises. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Step-Ups (on Bench)

Place your entire foot on the bench, drive up through your heel to stand tall, then step down with control. Alternate legs.

Modification: Use a lower step or perform on flat ground for a simpler version. For more challenge, hold a heavy object or wear a rucksack.

Reps: 10-15 repetitions per leg.

2. Walking Lunges

Take a controlled step forward, lowering your back knee towards the ground until both knees are at roughly 90 degrees. Push off your front foot to step into the next lunge.

Modification: Perform static lunges (staying in place) if space is limited or for stability. For more challenge, hold a heavy object or wear a rucksack.

Reps: 10-12 repetitions per leg.

3. Plank (Standard or Variations)

Position yourself on your forearms and toes, maintaining a straight, rigid line from head to heels. Engage your core tightly.

Modification: Perform on your knees for less intensity. For more challenge, try side planks or planks with alternating leg lifts.

Duration: Hold for 30-45 seconds.

4. Glute Bridges

Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Reps: 15-20 repetitions.

5. Box Jumps (or Bench Step-Ups)

Stand in front of a sturdy bench or low step. Explode upwards to land softly on the bench, then step or jump back down. If jumping is not suitable, perform powerful bench step-ups.

Modification: If jumping is challenging, perform dynamic step-ups where you step up quickly. For more challenge, find a higher, stable surface (ensure safety).

Reps: 8-12 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.