Between late hours at work, a lack of access to traditional weight training equipment or just personal preference, some guys just can’t get to a gym. This is perfectly OK because the body will adapt in size and strength as long as the stress of the exercise is intense enough. Training with minimal equipment or bodyweight builds lean muscle, especially if exercises are performed in a slow, controlled manner.

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

The Two-Move Workout 

The first five at-home workouts are courtesy of Yeung.

The last five at-home workouts are courtesy of Bruno.

Bodyweight Spiderman Workout

DIRECTIONS

Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

THE WORKOUT

A1) Feet-Elevated Pike Pushup,

Sets: 4

Reps: 12

Rest: 60 seconds

Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump

Sets: 4

Reps: 10 (each leg)

Rest: 60 seconds

Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl

Sets: 6

Reps: 10

Rest: 30 seconds

Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups

Sets: 6

Reps (each leg)

Rest: 30 seconds

Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats

Sets: 6

Reps: 6

Rest: 60 sec.

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank

Sets: 4

Reps: 5 (each side)

Rest: 30 seconds

Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

Bodyweight Spiderman Workout

DIRECTIONS

Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

THE WORKOUT

A1) Feet-Elevated Pike Pushup,

Sets: 4

Reps: 12

Rest: 60 seconds

Get into a pike position — arms straight and legs straight with your hips high in the air - with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump

Sets: 4

Reps: 10 (each leg)

Rest: 60 seconds

Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl

Sets: 6

Reps: 10

Rest: 30 seconds

Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups

Sets: 6

Reps (each leg)

Rest: 30 seconds

Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats

Sets: 6

Reps: 6

Rest: 60 sec.

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank

Sets: 4

Reps: 5 (each side)

Rest: 30 seconds

Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

Body Weight Squat Workout

DIRECTIONS

Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and "C" exercises.

THE WORKOUT

A1) Siff Squat

Sets: 6

Reps: 15

No rest

Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Prisoner Hold Jump Squats,

Sets: 6

Reps: 15

Rest: 60 seconds

Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Feet-Elevated Pike Pushups

Sets: 4

Reps: 8

Rest: 60 seconds

Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

B2) Alternating Split Squat Jumps

Sets: 4

Reps: 5 each

Rest: 60 seconds

Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

C1) Salute Planks

Sets: 3

Reps: 5 (each arm)

Rest: 30 seconds

Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Body Saw

Sets: 3

Reps: 10

Rest: 30 seconds

Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.

Burpee Finisher Workout

DIRECTIONS

Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

THE WORKOUT

A1) L-Pullups

Sets: 5

Reps: 8

Rest: 60 seconds

Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.

A2) Feet-Elevated Pushups

Sets: 5

Reps: 15

Rest: 60 seconds

Perform a regular pushup with your feet on a small box or bench.

B1) Skater Squat

Sets: 4

Reps: 10 reps

Rest: 60 seconds

Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.

B2) Single-Leg Box Squats

Sets: 4

Reps: 10

Rest: 60 seconds

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

B3) Valslide Lateral Squat

Sets: 4

Reps: (10 each leg)

Rest: 60 seconds

Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.

C1) Burpees

Sets: 4

Reps: 10

Rest: 30 seconds

Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.