The Best Short And Intense Workouts For Ectomorphs

In this day and age, everybody seems to be busy one way or another. Whether it’s because of work, school, or family, it seems that you can barely find time to do anything. That’s why you probably want every single minute that you have to be spent wisely. Maybe you want to invest your precious time into your favorite hobbies, with your family, or your health by training. And when it comes to working out, I know how difficult it can get to make the most out of your gym sessions due to your busy schedule. Luckily for you and for Ectomorphs, you don’t have to spend countless hours working out in order to see results. In fact, the recommended training time for Ectomorphs is only 45 minutes. If that’s still not enough for you, I’ll go even beyond that and show you the best ways to train for Ectomorphs in short and intense workouts of only 20 minutes.

In this article, we’ll discuss the best short and intense workout methods for Ectomorphs, as well as some examples to guide you through them.

The Best Short And Intense Workouts For Ectomorphs

I’ll present 3 of the best short and intense workouts for Ectomorphs, their benefits for your body, and how you can implement them in your routine.

Short And Intense Workout 1: HIIT Workouts

HIIT or high-intensity interval training is one of the best ways that you can work out if you’re short on time. It consists of a series of intense exercises that push your body to its limit in order to maximize muscle growth followed by a limited recovery time. And what’s best about them is that they can be done in only 20 minutes and they hit multiple muscle groups at once and they can be done in the comfort of your own home. It’s basically a full-body cardio exercise that’s intense and short. And it’s extremely beneficial for busy Ectomorphs.

Here is an example of a 20 minute HIIT workout that you can do at your home:

The following workout will be split into 3 different rounds. At the end of each round rest for about 30 seconds, drink some water, and start the next one. At the end of each exercise rest for about 15 seconds.

Round 1:

  • Run in place | 30 seconds
  • Jump in/out knee to elbow | 30 seconds
  • Ghost rope | 30 seconds
  • Mountain climbers | 30 seconds
  • Side lunges + Jump kicks | 1 minute
  • Butt kicks | 30 seconds
  • Low plank | 30 seconds
  • Normal burpees | 30 seconds

Round 2:

  • Power knee + Cross punch | 1 minute
  • Single leg bicycle | 1 minute
  • Elevated bicycle | 30 seconds
  • Knee to elbow + Toe Tap | 1 minute
  • Plank + Shoulder Taps

Round 3:

  • Lunges + Knee ups | 1 minute
  • Squat jumps | 30 seconds
  • Dead bug | 30 seconds
  • Leg raises | 30 seconds
  • Knee-up crunches | 30 seconds
  • Ab hold | 30 seconds
  • Push-ups | 30 seconds
  • Alternate lunges | 30 seconds

You can follow along with this video to see how the exercises are done:

Short And Intense Workout 2: Supersets

short and intense workouts for ectomorphs: supersets

Supersets are one of the best training methods that address the time constraints that busy people tend to have. If you’re looking for a killer short workout, then supersets are your best bet. They consist of two back-to-back exercises that mainly engage two opposite muscle groups. One good example of supersets is doing bicep curls followed by triceps push-downs. Another example is by hitting the same muscle group but starting with an isolation exercise followed by a compound movement. One of the main benefits of supersets is that you fully engage your muscles due to the intensity of the workout which can cause growth, they’re short, and they’re extremely efficient for Ectomorphs.

Here is an example of a 20 minutes superset full-body workout:

The following workout consists of 3 supersets combos that work pretty much the entire body. Remember that you’re performing two exercises back-to-back without a rest time. After each combo rest for about 1 minute and drink some water.

First superset combo:

  • Bench press | 6-8 reps (with enough weight that lets you feel tension on your last rep) followed by pull-ups until failure. | Repeat 3 times | Works the chest and back | 6 minutes total

Second superset combo:

Third superset combo:

Short And Intense Workout 3: Dumbbells

If you’re too busy to find time for a gym session, or the gym is inaccessible for you, then investing in a pair of dumbbells is your best option in order to build muscles right at home.

Here is a good pair on amazon that’s easily adjustable and that comes with 8 different plates: Yes4All Adjustable Dumbbells

Having dumbbells opens up a lot of possibilities to have a variety of intense workouts right in the comfort of your own home.

Here is an example of a 20 minutes dumbbell full-body workout:

Rest for 30 seconds every time you feel tired.

  • Dumbbell curl squats | 30 seconds
  • Single dumbbell snatch | 1 minute (both sides)
  • Dumbbell Lateral Raises | 30 seconds
  • Dumbbell hammers | 30 seconds
  • Explosive snatches | 30 seconds
  • Squat to press | 30 seconds
  • Romanian dumbbell deadlift | 30 seconds
  • Lunge step backs | 30 seconds
  • Dumbell extensions | 1 minute (both sides)
  • Dumbbell rows | 30 seconds
  • Twist front raise | 30 seconds
  • Read delt rows | 30 seconds
  • Dumbell rows | 30 seconds
  • Squat jumps | 30 seconds
  • Dumbbell row backs | 30 seconds
  • Dumbell shrugs | 30 seconds
  • Dumbell presses | 30 seconds
  • Pullovers | 30 seconds
  • Renegade rows | 30 seconds
  • L sits presses | 30 seconds
  • Calf rock backs | 30 seconds
  • Calf toe jumps | 30 seconds
  • Press to extensions | 30 seconds
  • Push up knees in | 30 seconds

You can follow along with this video to see how the exercises are done:


Now that you know some of the best short and intense workouts for Ectomorphs, you have no more excuses in order to build that dream body of yours. Invest only 20 minutes of your time, choose one of these training methods, and see those results pile in! It’s challenging, but it’s definitely worth your while due to its significant rewards.

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