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20 minutes

20 minutes

Looking for a quick 20 minute workout? You will feel better on the other side of a workout, no matter the time spent. Expect to be challenged in all 20 minute formats!

NOTE: If you are pregnant, postnatal or have diastasis recti, only use workouts within those programs. Find your workouts in the Pregnancy, Postnatal and Diastasis Recti programs.

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20 minutes
  • Full Body Sweat (last 5 minutes are optional)

    Our bodies have been through a lot and need corrective support while building strength and burning calories. This full body workout does just that! Follow one of three levels. Includes 5 minute bonus stretch! This workout comes from our SWEAT program.

    Equipment needed: one set of medium to heav...

  • High Cardio Fusion 2

    High cardio infused with Pilates, flexibility and strength training. We start with cardio to keep your heart rate burning while we infuse Pilates, strength and flexibility. This workout comes from our SWEAT program. No equipment needed!

  • Kick & Core

    Work your heart muscle as you sculpt your core – a fun, all-time fave of mine! – which incorporates core training with kickboxing to keep you on your toes.

  • Advanced Abs & Buns

    Corrective movements to give your body the best it can be! Torch your core with exercises that isolate the layers of your abdominal wall and kick your glutes into high gear. A fit ball is optional, not necessary, but recommended.

  • Stretch: Recovery

    A recovery based workout full of feel good stretches!

  • Runners Workout

    Incorporating new, unique exercises that take you outside the usual sagittal plane of motion that happens in walking, running, lunging. Fire up muscles like the glute med (think side glutes), glute min and the transverse abdominis. Combined with planks, push-ups and dips for a well rounded worko...

  • Express Arms and Core

    We know you are short on time! Get a functional arms and core workout in 16 minutes, with optional layers of difficulty.

    Equipment needed: one light set of weights.

  • Gentle HIIT 12

    Gentle HIIT style workout focusing on 6 moves for the full body.

    Equipment needed: resistance loop (or leggings tied in a knot).

  • Steady State Cardio

    What is the best type of cardio?

  • Total Body Barre: Pregnancy Approved Version

    This workout is pregnancy approved. This barre workout targets every muscle in your body, specifically the smaller - hard to target - muscles. The perfect mix to boost your energy and your metabolism. Low on the impact, high on the burn!

  • Core Progression 2

    Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.

    PREREQUISITE: Core Foundation, Core Progression 1 workouts

  • Tip: How do I know I need Physical Therapy?

    PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...

  • Full Body with Core Stabilization

    Full body exercises incorporating the core in a fully functional way. With options to add layers of difficulty, this workout is for everybody seeking a stronger core.

    Equipment needed: one light and one heavy set of weights.

  • Barefoot Cardio HIIT

  • Gentle HIIT, Core & Stretch

    Just as the name suggests, we work your entire body within this gentle HIIT workout, then we stretch - it - out.. Don't let the word gentle trick you into thinking this is an easy workout, it's simply easy on the joints.

    Equipment needed: one light set of weights.

  • Express Lower and Upper Isolations

    We know you are short on time! This isolation workout focuses on one muscle group at a time. Ease into exercise with 8 minutes of lower body isolations, followed by 8 minutes of upper body isolations. This workout comes from our Postnatal program.

    Equipment needed: one light to medium set of wei...

  • Express Cardio HIIT

    We know you are short on time! This express workout focuses on cardio and lower body with low to medium impact moves. No equipment needed!

  • Lower Abs & Buns

    Corrective movements to give your body the best it can be! The abdomen area is stubborn because we don’t do the proper exercises. A lower belly pooch can be the culprit of bad posture, muscle imbalances or an under recruited transverse abs. We will take care of all of that in this workout! No eq...

  • Core plus Flexibility

    Improve your flexibility, while toning your core and glutes, using yoga and Pilates-based movements that will leave you feeling refreshed and invigorated all day long. No equipment needed.

  • Buns, Legs & Back

    Unique, medium-impact moves that focus on the backside.

    Equipment needed: one set of medium to heavy weights and a set of sliders (paper plates, exercise sliders, furniture sliders, something that glides across your floor).

  • Foam Roller: Core & Flexibility

    Break up tight tissues in your legs, hips and back - this creates long, pliable muscles. Combine that with unique core exercises you've never done! This workout comes from our Ignite your Inner Athlete program.

    Equipment needed: a 36" foam roller.

  • Arms and Abs 2

    A fusion of Pilates-based movement and basic toning moves targeting the arms, shoulders and core.

    Equipment needed: one light or medium set of weights.

  • 15 Exercises, No Equipment

    This rep based workout will work your full body in 12 exercises. No equipment needed.

  • Total Body Gimme Endorphins

    Sweat your way through this HIIT-style workout that's heavy on the fun! Work your core like never before. Plus, all new corrective compound moves to target your total body, all while working your cardiovascular system. This workout comes from our 30 Days of You program.

    Equipment needed: small p...