20-minute workout: outdoor bootcamp

Do this total-body circuit from Caroline Jordan at the beach, the park, or in your backyard.

While you can carve a tantalizingly toned body in less than a half hour, we’re here to tell you what you likely already know: To reap the rewards—increased calorie burn, strength, power, blissful endorphin high—truncated workouts must be insanely intense. So, we asked a team of Equinox trainers and instructors what they would do with just 20 minutes. Here is the latest in the series.

The Pro: Caroline Jordan, B.A. Dance, Wellcoaches Health and Wellness Coach, American Council of Exercise Certified Personal Trainer (CPT), AFAA Certified Group Fitness Instructor, Schwinn Cycling and Balletone
The Club: Pine Street, San Francisco
The Workout: This very outdoor-friendly, do-anywhere, high-intensity total-body circuit will boost your metabolism, blast fat and sculpt muscle in minutes. You will go through a series of functional exercises at a fast pace, completing as many reps as possible in the time allotted for each, and target every inch of your body—arms, abs, butt, back, hips, hamstrings, thighs, quads and calves—along the way.


0-1:00: Jumping jacks

1:00-2:00: High plank to low plank (Start in full plankposition, with palms under shoulders, legs extended behind you, back flat, and then lower down to forearms; continue moving up and down, keeping abs engaged throughout.)

2:00-3:00: Bodyweight squat (Squat with arms by sides or overhead for added resistance.)

3:00-4:00: Mountain climbers

4:00-5:00: Squat jump (Start with feet shoulder-width apart, squat, and then hop (or step) legs together; squat. Continue hopping (or stepping) legs in/out with every squat.)


5:00-5:30: High knees (or march in place)

5:30-6:30: Triceps push-ups

6:30-7:00: High knees (or march in place)

7:00-8:00: Burpees

8:00-8:30: Squat (or squat jump)

8:30-9:30: Left side plank (Lift right leg toward ceiling for added resistance.)

9:30-10:00: Squat (or squat jump)

10:00-11:00: Right side plank (Lift left leg toward ceiling for added resistance.)

11:00-11:30: Alternating reverse lunges

11:30-12:30: Burpees (or mountain climbers)

12:30-13:00: Alternating reverse lunges

13:00-14:00: Triceps push-ups

14:00-15:00: Jump lunges (or alternating reverse lunges)

CIRCUIT THREE: Core-Focused Cool-Down

15:00-16:00: Tabletop triceps dips/butt lifts (Start in face-up tabletop position, with knees bent, hands and feet on floor. Bend elbows behind you as you lower butt toward floor; press hips and arms back up to start.)

16:00-17:00: V-sit (Sit on floor with knees bent, legs together, feet flat on floor. Extend arms overhead, lean back slightly, and then lift legs diagonally toward ceiling, so body forms a V; hold.)

17:00-18:00: Russian Twist (Sit with knees bent, legs lifted off floor, elbows bent by sides. Lean back slightly and then rotate torso from side to side.)

18:00-19:00: Tabletop single leg reach (Start in tabletop position, extend right leg toward ceiling, reaching left hand toward right foot; lower. Switch legs and repeat. Continue alternating sides.)

19:00-20:00: Downward-facing dog