Success in life often requires effort and dedication. When it comes to building muscle, the process can be challenging, but it doesn’t necessarily have to be a long and arduous journey. Cara D’Orazio, who is the owner, personal trainer, and fitness instructor at C.G.M. Fitness, Inc., shared valuable insights on how to efficiently build muscle in a short amount of time – 20 minutes or less, to be precise. Yes, you read that correctly! Prepare yourself for a rigorous workout session, and the outcomes are likely to leave you satisfied.

If You Want To Build Muscle Fast, Choose Circuits or Supersets

Cara, a specialist in sports conditioning through the American College of Sports Medicine, explains, “Building muscle in under 20 minutes might sound crazy, but it’s doable if you’re smart about it. High-intensity workouts can be super effective, even when time’s short. Some muscle groups respond really well to quick, intense workouts. Your legs are a great example—squats, lunges, and deadlifts are all compound movements that work multiple muscle groups at once. Shoulders and core are also great targets for short sessions.”

If you’re looking for a muscle-building workout you can do quickly, Cara recommends circuits or supersets.

“Pair two exercises that hit different muscle groups or opposing ones (like biceps and triceps) and you’ll keep your heart rate up and make the most of your time,” she says. “Circuits are great, too—just do a bunch of exercises back-to-back with minimal rest.”6254a4d1642c605c54bf1cab17d50f1e

Below, Cara breaks down a 20-minute workout to perform 3 to 4 times each week.

“Mix up the muscle groups you target each time so you don’t overdo it and can recover properly. Consistency is key, so stick to it and gradually increase the intensity as you get stronger,” Cara says.

For this fast-paced sweat session, Cara recommends completing 3 to 4 sets for each exercise, 8 to 12+ reps per set. Rest for 30 to 60 seconds between sets. Let’s get started!

1. Warm-up: perform jumping jacks or dynamic stretching for 2 minutes
2. Circuit 1: squats (12 reps), pushups (12 reps), rest (30 seconds)
3. Circuit 2: lunges (12 reps per leg), dumbbell rows (12 reps per arm), rest (30 seconds)
4. Circuit 3: shoulder press (12 reps), plank (30 seconds), rest (30 seconds)
5. Cool-down: perform static stretching for 2 minutes

Repeat the circuits as many times as you’re able to in the remaining time you have. Do not sacrifice form for speed.

Alexa Mellardo