24-Minute Workout

24-Minute Workout

When your time is a precious commodity, this in-and-out exercise regimen makes every second count. In less time than it takes to watch a sitcom or fold a load of laundry, you could put in a full-body workout that will keep you on the track to fitness.

Since almost everyone can squeeze 24 minutes out of a busy workday, this no-nonsense workout is perfect for everyone. Although you’re not likely to burn as many calories as you would in an hour, a short 24-minute gym session on a regular basis can go a long way to help you maintain and even improve your fitness level.

Circuit training doesn’t work for everyone but when time is tight, it’s a smart way to navigate the gym quickly. This choreographed circuit routine will keep your workout interesting and effective and best of all, you'll get the biggest bang for your buck.


Step 1: Body Squats

Position your feet shoulder-width apart facing straight ahead. Place your hands on your hips or down at your sides. Lift your chest up and pull your abs in tight. Slowly bend your knees and lower your hips down as far as you can without lifting your heels off the floor. After a brief pause at the bottom, push back up to the starting position. Start with one set of 20 squats. Add dumbbells when this becomes easy.

Step 2: Rotating Planks

Drop down to a push-up starting position. Raise one arm towards the ceiling while rotating the torso 90 degrees – forming a “T” with your body. Return to the push-up position and repeat for 10 reps on each side. For an added strength benefit try adding a full push up between each side.

Step 3: Repeat steps one and two.


Step 1: Cobras

Start in a facedown or prone position with your arms above your head in a “Y” position with your palms facing down. Keep your chin tucked and pull your abs in tight. Slowly raise your chest and shoulders off the floor while bringing your arms towards your waist forming an “A” position with your palms facing up. Repeat 10 times slowly.

Step 2: Reaching Lunges

Get into a lunge position – step forward with one food and slowly lower your back knee until almost touching the floor. As you’re moving into a lunge position, lift your arms up to reach towards the ceiling. Do 10 reps on each side. Make sure you feel a stretch on the hip as well as the lats.

Step 3: Repeat steps one and two.


Step 1: Stationary Inchworm

Starting at the top of a push-up position, walk your feet towards your hands, lifting your hips into the air - forming a “V” with your body. Slowly walk your feet back out to the starting position. Do 10 reps slowly.

Step 2: Single-Leg Romanian Dead Lifts

Start with your feet hip-width apart and your chest lifted and abs pulled in tight. Slowly lift one foot off the floor behind you, balancing on a single leg. Keeping your back straight, slowly bend forward at the waist until your back is perpendicular to the floor. Slowly return to the starting position. Do 10 reps on each side. Add dumbbells when this becomes easy.

Step 3: Repeat steps one and two.


Israel started as a personal trainer with 24 Hour Fitness over 11 years ago. He has a BS in Exercise Science and an MS in Performance Enhancement and Injury Prevention. Israel, a self-proclaimed fitness geek and has acquired more than 20 national personal training certifications while working in the industry. Israel has represented 24 Hour Fitness at three Olympic games (Beijing, Vancouver and London) as well as on NBC’s The Biggest Loser. Currently, Israel is a Club Manager at our Valley Ranch Sport club in Irving, Texas.


Find a Trainer