On today’s episode of Live Lean TV, I’m sharing a 5 minute 20 reps squat workout.
If you are rushed for time, but are still looking for a fast way to pack on some muscle mass, here’s a short but effective workout challenge for you.
Next time you think you don’t have time to workout, give this 20 reps squat workout a try.
I call it the All-Out 20 Reps Squat Workout.
I promise, it’s going to be tough.
Let’s do it.
Here’s how the All-Out 20 Reps Squat Workout is structured.
Including the warm up and optional final exercise, this workout should only take 7 minutes.
Click the links below for a step-by-step exercise demonstration of each exercise.
Even though this is called the 20 reps squat workout, we still need to start with a warm up.
This warm up is important to elevate your heart rate, get the blood flowing to the muscles in the legs, and lubricate your joints.
Complete this quick 1 minute warm up consisting of the following plyometric and bodyweight exercises.
Reps: 20 seconds
Rest: 0 seconds
Reps: 20 seconds
Rest: 0 seconds
Reps: 20 seconds
Rest: 0 seconds
Notes: After completing 1 set of each warm up exercise, move into the all-out 20 reps squat workout.
Reps: 20 reps
Note: if I had to film this workout video again, I would have added a little more weight than what I used. More details on this below.
Coaching cues: Now that you’re warmed up, let’s get into the all-out 20 rep leg workout, which is comprised of 20 “unique” reps of the barbell back squat.
But these aren’t your ordinary squats. I want you to go as deep in your squat as possible, which your hips dropping below your knees. This is often referred to as “ass to the grass”.
On the way up and down, make sure the pressure of the weight goes through the entire platform of your foot, especially your heels.
Why are these reps considered unique?
This 10 seconds hold at the top of the lift is what makes these reps unique. After you complete 1 rep, take 10 seconds, or 3 deep breaths as you hold the barbell at the top of the squat.
This 10 seconds hold at the top gives your body the chance to recruit higher threshold motor units to complete the lift, that you typically wouldn’t use if you just followed a normal squat tempo.
That’s a good thing.
So make sure you hold the movement for 10 seconds or 3 deep breaths at the top of the squat, and then drop back down into a deep squat where your hips go low, then press your feet through the floor to go back up.
Complete 20 reps following this tempo.
Once you reach the last rep, make sure you get nice and deep, then stand up for the last 10 second hold, while taking 3 deep breaths.
Re-rack the weight and you are done the all-out 20 reps legs workout.
When following the strict tempos, the entire 20 reps set should take you just over 5 minutes to complete.
It may seem like a quick workout, but it’s going to do your body good.
The next exercise is optional, but it’s something I like to do after squat workout.
Reps: 12 reps
Notes: If you perform the barbell back squat a lot, overtime having a heavy barbell on your shoulders tends to put a lot of pressure on your spine. So I like to add a quick 12 rep set of these dumbbell pullovers with straight arms after the 20 reps squat workout.
These may help expand your ribcage, although it has not been scientifically proven that this works. This movement does make you feel good as it provides a nice stretch after all that weight coming down on your spine.
Complete 12 reps, then your workout is done. That’s it.
This is the type of workout to do if you only had 5 minutes or you were rushed for time, but the gym was close by.
This way you can go in and bang out this leg workout, and then get back out of the gym.
This isn’t a leg workout that I would normally do, but once again, when you’re tight for time, this is a great 5 minute workout that hits pretty much every muscle in your body.
As mentioned earlier, next time I do this 20 rep leg workout, I’ll add use more weight.
After the 20 reps of squats , I wasn’t quite exhausted, so I probably could have went up in weight.
So make sure you select a weight, that you can complete 20 reps with, but make sure it’s heavy enough that you are all-out exhausted at the end of the set.
But remember, this workout is only meant to be done when you are pressed for time.
The majority of your resistance training workouts should be 45-60 minutes.
Although the barbell back squat hits all the muscles in the legs, they primarily target the quadriceps.
As I mentioned in a previous video about muscle fiber types, the quadriceps are comprised of mainly Type IIa muscle fibers, which respond better to higher reps.
This is the opposite to the hamstrings, which respond better to lower reps and higher weight.
So in the case of completing a 20 reps leg workout, squats are better than barbell deadlifts.
That’s why I chose this squat routine, as opposed to 20 reps of the barbell deadlift.
Deadlifts target more of the hamstrings, which have a different type of muscle fiber.
The muscle fibers in the hamstrings responds better to lower reps and heavier reps.
If you think you can’t build muscle with this 20 reps leg workout because the weights are not heavy enough?
You just have to look at some of the historical figures in bodybuilding.
These guys were strong and were building huge massive thighs.
So you there you go.
You have a quick warm up at the beginning, an all-out 20 reps squat set, and then an optional set of dumbbell pullovers at the end.
Then you are done so you can get out of the gym and do what you have to do.
If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
If you enjoyed this 5 minute 20 reps squat workout, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.