We all want to look good. You can yell from the top of a cliff how your only goal is to train for performance, but there’s a good chance you’ll sneak in some vanity work from time to time.

That’s OK. We’ve all been there.

The important thing is that working on those guns or six-pack abs should be a small part of what you do. That brings us to the 20-minute total-body workout. While working key muscle groups, it will also help you look better than ever. And it might even help your performance.

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The workout consists of 10 exercises to work the entire body—not just the muscles you can see in a mirror. Perform each exercise for the specified amount of time and write down how many reps you performed to track your progress. The goal is to beat your rep count each workout. Focus on going hard and fast.

Do this workout once or twice a week along with your strength training program. Or, if you only want to do this, do it two or three times per week for four weeks.

Perform each exercise for 30 seconds, resting for 30 seconds between moves. Repeat the circuit two times. Check out the video player above for a demonstration. 

1. Jumping Jacks

2. ISO Squat

3. Push-Ups

4. Abdominal Crunches

5. Step-Ups

6. Squat Jumps

7. Plank

8. Lunges

9. Side Plank (15 seconds each side)

10. Flutter Kicks