Blog > 20 Minute Gym Workout Plan for Strength & Muscle with PDF
Get the most from limited training time with an EMOM workout — performing a set every minute on the minute instead of performing a set, resting a certain amount of time, and performing another set. This method lets you squeeze more training volume into a predetermined amount of time. Stay up to date on the latest women’s health, fitness and lifestyle trends and tips. Have your equipment ready and set a timer so you can move quickly between exercises. All this comes for a monthly fee of $15/£13 (about AU$26), with a discount available if you pay for a whole year up-front. That’s quite a financial commitment, but there’s a lot on offer here, including over 3,000 classes to ensure you never get bored, plus group challenges to keep you motivated.
Here we’re looking at apps that offer workouts you can perform indoors at home, though many also offer ideas, guidance and support for exercising outdoors or at the gym. We’ve also included a mix of free and paid-for options so there’s something for every budget. 3 big strength training circuits fatigue the upper body and lower body – all you need is a set of dumbbells. “I find it hard to come up with routines myself, so having coached sessions made it easy and comfortable for me to try new things like boxing that I wouldn’t have sought out on my own,” another tester noted. Gym-goers will also appreciate the self-guided option, which lets you move through exercises at your own pace.
With classes for all levels and durations ranging from 5 to 60 minutes, you’ll always find something to suit your needs, whether you’re at home, at the gym, or somewhere else. Peloton’s best-in-class instructors break down each movement and keep you motivated the whole way through. Filter by Strength on your Peloton equipment or in the Peloton App to discover all we have to offer.
Along workouts to do at home with follow-along video workouts, the app offers a selection of ‘How To’ demonstrations. These cover techniques to start weightlifting for beginners – like deadlifts, squats, and overhead presses, along with guides on using the equipment in the gym. Here, I also found the largest collection of bodyweight-only moves out of all the apps.
The core apps serve everyone broadly — but if you’re a woman, especially over 40 or navigating perimenopause, you need something more specific. For a deeper breakdown of muscle-building features, see our full review of the top muscle-building apps. The top-rated AI coaching app is completely useless if you already know your program and just need a clean lifting log.
To determine our top picks, we focused on apps with a wide variety of content, from strength and cardio to yoga and Pilates, ensuring users of all fitness levels can find something that suits their goals. We also prioritized effectiveness, favoring thoughtfully programmed workouts and motivating instructors who provide clear guidance and encourage users to stick with their routines. A seamless, intuitive interface was another key factor, making it easy to navigate classes, track progress, and stay engaged. The fitness industry has evolved dramatically with technology, and if you’re serious about achieving your strength training goals, utilizing a fitness app can be a game-changer. With countless options available, it’s essential to find the best strength training app that not only fits your training style but also keeps you motivated and accountable. Shred creates workouts that use basic equipment you might have at home or in a gym.
You’ll also be asked what equipment you have access to, so you’ll only be recommended workouts you can do with what you already have. While most home workout apps use videos to demonstrate what you should be doing, Aaptiv talks you through every activity, which means you don’t have to prop up your phone or tablet and peer at your screen mid-stretch. It features licensed music too, so you don’t have to worry about setting up a playlist in a different app. The best home workout apps provide clear instructions in video or audio form (or both), and provide encouragement from real coaches as you progress.
If you’ve already been going to the gym for a few years or are looking to move away from in-person personal training sessions and plan your own workouts, this could be the app for you. While there are form demonstrations available to help with technique, there are no follow-along video workouts available. Fit20 is a unique, high-intensity, 20-minute training method that improves strength, vitality, and mental focus. You always work with a specialized personal trainer in a private, noise-free environment geared to accommodate busy schedules and reflect personal physical requirements.
Others can cost less than $10, under $50 or as much as $100 a month, depending on how personalized the experience tends to be. Turns out Peloton offers more than just their high-tech spin bikes and treads. They also have an app that has a wide range of workouts you can do at home.
The focus is on lots of repetitions using light weights, so you’ll definitely feel the burn – and the strength gains in weeks to come. All the workouts are customisable with filters you can apply to find the right workout for you, whether you want to work out for 10 minutes or 45 minutes. You can even filter workouts by how you’re feeling on any given day.
This guide breaks down everything you need to know about 20-minute strength workouts, including benefits, beginner tips, advanced progressions, and sample routines you can do at home or in the gym. If you’re ready to maximize results in minimal time, this is your ultimate guide. Luckily, there are quite a few free workout apps that go above and beyond. Whether you’re searching for a running app, Pilates app, or another form of exercise, there’s plenty to choose from. Some applications allow free trials, but you’ll eventually hit a paywall.
Alpha Progression have also very kindly offered Fitness Drum readers a unique 20% discount, on top of the free trial, to help you get started. Simply click here to have the discount automatically applied to your account. For more info, check out our detailed Alpha Progression review, that outlines what it’s like using the app on a daily basis and the results we got. (We’ve also managed to negotiate some unique discounts on some apps to help you get started).
Many classes are filmed in stunning locations and led by instructors like Emily Sferra, Anabella Landa, and Bianca Wise, who keep sessions interesting and never boring. “The instructor, Bianca, was beautiful, the setting amazing, music perfect. I’m absolutely hooked on her workouts,” a tester commented. Some workouts require equipment like a Pilates ball, resistance bands, or hand weights, but bodyweight-only options are easy to find.