All workouts
General fitness
Beginner
Single session
Full-Body Express
Pressed for time? Six movements, every major muscle, done in twenty minutes.
Duration
20 min
Exercises
8
Total sets
22
Level
Beginner
MusclesChestBackShouldersQuadsCalves
KitResistance band set
When the day gets away from you, this is the session that still gets done. One exercise per major movement pattern, run as a quick circuit. Short, complete, and impossible to skip for lack of time.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/8exercises done
1
Warm-up
2 easy rounds, light band, no rest — just raise the temperature.
- 2 × 10no rest
- 2 × 10no rest
2
Main circuit
3 rounds. Move straight between exercises; rest 60s between rounds.
- 3 × 15
- 3 × 12
- 3 × 12
- 3 × 12
- 3 × 10 / side
- 3 × 20
More single-session workouts
Make it a routine, not a one-off.
A single workout is a great session. Consistent results come from a structured plan — browse multi-week programs or build your own.