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20-Minute Plyo Workout with Weights

Seeking a fast and effective workout that maximizes your efforts? This 20-minute full-body routine targets all your major muscle groups for an incredible fitness boost.

The Workout

Looking for a quick workout that will give you an incredible bang for your buck? This full-body workout hits all your major muscle groups in just 20 minutes.

During this sweat sesh, you’ll be working all of your muscle groups with longer periods of work and shorter periods of rest (60 seconds on, 7 seconds off). This will give you a cardiovascular boost; you’ll increase your heart rate while also strengthening your muscles.


  • 20 minutes

Muscles Targeted

  • Total body: You’ll improve your cardiovascular endurance and overall muscle tone of your upper body, core, legs and glutes

What You’ll Need

  • An exercise mat (optional)
  • Two medium/heavy dumbbells; 5-15 pounds (use household items, such as water bottles, if you don’t have weights)

If using dumbbells, it’s especially important to use weights that allow you to push yourself, without sacrificing form. In today’s video, Kalie is using 8-pound and 12-pound dumbbells. Choose a weight that is appropriate for you and your strength.

How to Use This Routine

Make sure to warm up first, as there is not one included in the workout. You’ll also want to add a cool down and stretch once you’re finished. You can choose one of our warm-ups and cool-down videos HERE, in our exercise library.

If you’re looking to work at your own pace, just keep scrolling to get detailed workout directions and short video demonstrations of each move.

Workout Instructions

  • Each exercise is done for 60 seconds followed by a 7-second rest between.
  • Always do what you can. Push yourself to do your personal best – whatever that may be!
After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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