Complete workout (20 minutes) to gain muscle mass

In just 20 minutes it is possible to do a workout with several exercises that work with large muscle groups, being an excellent option for when you have little time but you do not want to stop training so as not to hinder the growth of muscles.

These exercises can be done at home, as they use only body weight without the need for gym equipment. This plan mixes two types of movement, the active ones, which allow a greater increase in muscle, and the isometric ones, which are perfect to help tone up.

How to make

To do this training plan, you must repeat each group of exercises 2 times, doing 30 seconds of exercise and 15 seconds of interval. Between each group of exercises, the rest time should also be 15 seconds, except for the interval between the 6th and 7th exercises, which should be 30 seconds to allow the muscle to recover.

The plan can be made by men or women because it allows adapting the intensity and difficulty of the exercises, according to the capacity of each one.

Exercises for chest and arms

1. Traditional bending

Do traditional push-ups for 30 seconds, keeping your arms shoulder-width apart and going down until you form a 90º angle with your elbow. During this exercise it is very important to keep the abdominal contracted so that the back is always aligned, avoiding injuries.

If the exercise is very difficult in the beginning, try to do the push-up with your knees on the floor, this helps to shorten the body board and reduce the weight on the chest and arms.

2. Static bending

Repeat the previous exercise, but this time go down and hold the position with the elbow angle at 90º for 30 seconds. Again, if the exercise is too difficult, you can do it by placing your knees on the floor to reduce weight.

Go back to 1 more set with traditional and static flexion, and then switch to glute exercises.

Exercises for glutes

1. Traditional squat

Start by doing a traditional squat, but go back up and then repeat for about 30 seconds. To do this exercise it is essential to maintain good posture to work the correct muscles and avoid injuries, so here's how to do a squat correctly.

If you want to increase the intensity of the exercise, you can do the squat with only one leg, changing the leg in the second repetition of this exercise.

2. Static squat

Do a squat, but this time, instead of going up and down, keep the position down with your knees forming a 90º angle with the floor and your back straight. Hold this position for 30 seconds and then rest for 15 seconds by moving your legs to relieve the pain.

Repeat 1 series of traditional squats and static squats again before moving on to leg exercises.

Leg Exercises

1. Alternating Lunges

To do this exercise, stand up and then take a step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle, then return to the starting position and switch legs, alternating your legs for 30 seconds.

2. Static lunge

Lunge with your right leg forward and hold this position for 30 seconds. In the second repetition of the exercise, switch legs and do this position with your left leg in front.

Don't forget to repeat these exercises a second time, doing alternate lunges and static lunge with your left leg before moving on to the triceps exercises.

Exercises for triceps

1. Triceps with chair

This is the only exercise in the plan that needs some extra equipment. To do this, place a chair or a strong table next to you and then place your palms on the edge of the chair as shown in the image. Stretch your legs and sit slowly towards the floor, until you form a 90º angle with your elbows, and go back up, without ever touching the floor. Repeat the exercise for 30 seconds.

If the exercise is too difficult, try placing your feet closer, without stretching your legs, as this reduces the weight that you need to lift with the muscle.

2. Static triceps

Do the exercise again, but when you go down keep the position for 20 to 30 seconds, and only go back up after that time, to rest.

This exercise is excellent for toning the muscle and, therefore, can cause a great burning sensation. If it hurts a lot, try bending your knees.

Repeat these 2 exercises again and, at the end, take a 30-second break before moving on to the calf exercises. If you are not drinking water while exercising, take the opportunity to drink some water and regain energy.

Calf Exercises

1. Calf elevation

Stand up and lift your feet until your fingers are on the floor and your legs are straight, then go back down, but don't touch your heel to the floor, and go up again. Do this exercise for 30 seconds.

To increase the intensity of the exercise, do it with only one foot resting on the floor and then switch your foot in the second repetition of the exercise.

2. Static calf

Repeat the previous exercise but maintain the position with the foot raised, for 20 to 30 seconds. If you are doing the exercise with more intensity, you should switch feet in the second repetition.

Do this series of 2 exercises again before resting 15 seconds and moving on to abdominal exercises.

Exercises for abdominal

1. Abdominal touching the foot

Lie on the floor and raise your legs straight as high as you can, then lift your back slightly off the floor and, with your arms straight, try to reach with your hand as close to your foot as possible. Lay your back on the floor again, but do not lower your legs, and repeat for 30 seconds.

If this exercise is too difficult, start by doing traditional sit-ups, lifting your back slightly off the floor and keeping both feet flat on the floor.

2. Static sit-up

Repeat the movement of the previous exercise, but keep the position when your back is raised and your hands are close to your feet, for 30 seconds or until you can't take it anymore.

Do this series of exercises one more time before moving on to the side abdominal exercises.

Exercises for lateral abdominal

1. Side board up and down

Lie on your side and lift your body touching only your forearm and feet on the floor. Keep your body straight, as shown in the image, and then lower and raise your hips slightly, but never touching your butt on the floor. Repeat this movement for 30 seconds.

If you find the exercise too difficult, do the side plank keeping your knees flat on the floor.

2. Static side board

Repeat the previous exercise, but instead of going down and up your hips, hold the position for 30 seconds without dropping your hips.

Do not forget to repeat this series again, but switch sides to work the muscles on the other side of the abdominal, in the second repetition. Then rest for 15 seconds and proceed to the last exercise.

Back Exercises

1. Superman position

To do this exercise, lie on the floor with your legs and arms straight, then slightly raise your legs and arms and come back down. Repeat the exercise for 30 seconds.

2. Static superman

Repeat the previous exercise, but stay in the position with your arms and legs elevated off the floor, as shown in the image, for 30 seconds.

Before finishing the plan, repeat these 2 exercises again and then stretch to avoid muscle damage. See some stretches you can do after training.

To increase the development of muscle mass, learn what to eat, before, during and after training, to provide the necessary amount of energy and proteins with nutritionist Tatiana Zanin: