The Busy Week Burner
🔥 The Busy Week Burner – 20-Minute Workouts for a Packed Schedule
We all have those weeks—life gets hectic, the schedule’s packed, and fitting in a full workout feels impossible. That’s exactly why I created the Busy Week Burner: a 1-week program made up of four efficient, 20-minute workoutsdesigned to help you stay consistent without adding stress to your plate.
This mini-program includes one upper body workouts paired with core work, one lower body workouts also focused on core engagement and two full body workouts, giving you a balanced routine that fits into even the busiest schedule. No need for an hour at the gym—just 20 focused minutes, a little space, and a commitment to show up for yourself.
The only equipment you’ll need is a pair of dumbbells and a hip circle band—simple, effective tools that can go wherever you go. (Affiliate links)
These workouts are perfect for:
✅ Busy weeks when time is tight
✅ A travel-friendly routine
✅ Getting back into movement
✅ Stacking with walks or mobility for a full-body feel
Whether you’re a parent juggling all the things, someone with a demanding job, or just in a season of life that’s full—this program is here to help you keep moving without the overwhelm.
Get in, get moving, and get on with your day. 💪🔥
Goal: Stay consistent with short, efficient sessions
Includes: 4 workouts, all under 20 minutes
Equipment: A set of dumbbells & a hip circle band
Place a resistance band around your thighs or ankles. Slightly bend your knees and step side to side, keeping tension on the band the entire time.
Banded Squat To Shoulder Press
Start with a hip circle band around your knees and a dumbbell held at your chest. Lower into a squat, keeping your chest tall, weight in your heels, and knees pressing out against the band. As you stand, press the dumbbell overhead into a shoulder press. Lower the weight back to your chest and repeat.
Focus on: Driving through your heels, maintaining tension in the band, and keeping your core engaged during the press.
In a split squat position, lower halfway and perform small, controlled pulses up and down. Stay low the entire time. Focus on: Keeping tension in the legs and steady breathing.
Hinge forward on one leg while holding dumbbells, then return to standing and perform a bicep curl. Alternate legs.
Focus on: Balance, hinge from the hips, and controlled curl.
Hold weights overhead and march in place, lifting knees high while keeping the arms extended and core tight.
Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your sides. Press through your heels to lift your hips off the ground, squeezing your glutes at the top. Your body should form a straight line from shoulders to knees. Pause, then slowly lower back down with control.
Tip - Avoid arching your lower back—keep your core engaged and the movement focused on your glutes.
Lie on your back with one foot planted and the other leg extended. Press through your heel to lift hips, then lower with control.
Focus on: Driving through the grounded heel and keeping hips level.
Lie on your side with legs stacked. Lift the top leg toward the ceiling, leading with your heel. Lower with control.
Focus on: squeezing the glute at the top, keeping hips stacked, and avoiding rolling backward.
Start in a side plank position, either from your knee (easier) or feet (harder), with your body in a straight line and your elbow directly beneath your shoulder. Engage your core and bring your top knee and top elbow together, crunching your side. Extend arm and leg back out, then repeat the movement.
Tip: Keep your hips lifted throughout the movement and focus on engaging your obliques for the crunch.
Lie on your back with your hands behind your head and legs lifted in a tabletop position. Press your lower back firmly into the floor. Extend one leg out while twisting your torso to bring the opposite elbow toward your bent knee. Keep your back flat and core engaged as you alternate sides in a controlled, steady rhythm.
Tip: Move with intention—not speed—and focus on keeping your shoulders off the ground and your lower back glued down for max core engagement!
From a hinge position, perform a row. Stand and transition into a bicep curl, then press overhead. Return to start and repeat.
Reverse Fly To Straight Arm Kickback
With a slight forward lean, perform a reverse fly, then extend both arms straight back with a slight bend into a triceps kickback.
Focus on: Squeezing shoulder blades together in the fly, and keeping arms straight in the kickback.
Start in a high plank. While keeping hips stable, lift one hand to tap the opposite shoulder. Alternate sides.
Lie on your back with arms extended holding one weight. Lower the dumbbell over head while simultaneously extending one leg. Return to start and repeat but alternate legs. Keep core tight and back flat.
Double Leg RDL To Forward Lunge
Hold dumbbells at your sides, hinge at the hips for a deadlift, then step forward into a lunge. Alternate legs each rep. Focus on: Flat back during the deadlift and balance in the lunge.
Press dumbbells overhead, then bend at the elbows to lower the weights behind your head for a triceps extension. Reverse to return.
Focus on: Keeping elbows close to ears and core tight throughout.
Begin standing with feet shoulder width apart. Squat then propel yourself into a jump, bring your feet together and tap the group quickly in a pencil jump position before jumping again to return to start. Repeat quickly and with control.
From a plank position, drive one knee straight toward your chest (mountain climber), then across toward the opposite elbow (cross climber). Alternate legs.
Focus on: Keeping hips low and core braced throughout.
That’s it! Just four quick workouts, twenty minutes each—but the impact adds up. Whether you crushed them all or just fit in what you could, be proud of yourself for showing up. Consistency over perfection always wins. Keep moving, keep taking that time for you, and know that you’re building strength that lasts. You did the hard part—you started.
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