In order to be most effective, you need a workout designed to juice up your body's metabolism, by intensifying the demands of your body during your workouts. The key is really after your workout. Your body needs to do double time to burn calories and repair muscles to enable it to fully recover and get back to what it considers to be a normal state of being. This is also known as the resting state.

So how can you make this all happen for you? You have a lot of options when it comes to exercises, including traditional weight training and bodyweight exercises. The idea here is to get through quick, intense workouts with only minimal rest between sets for twenty minutes. Add interval training into your workout routine - work hard for 30 seconds and recover for 90. Vary your routine between workouts, especially if you play a number of different sports. This variation and interval training technique is at the core of this program.

What results can you expect form this workout? If you want to lose fat and build muscle, you're in luck - since that is exactly what this workout will deliver if you follow the routine given here. What should you do in these tough twenty minute workouts? We'll assume you have no significant physical limitations, so let's examine what a typical workout might entail:

Using a round of general bodyweight exercises, you will be spending the first three minutes warming up, stretching your muscles and loosening things up a bit. After this, depending upon what areas you are using this workout to work on, you will do another set of warm ups designed to prepare those particular muscles for the task ahead. This will go on for another two minutes.

The next thirteen minutes will consist of two to three "supersets" of exercises. The first will be for five minutes; remember to do 30 seconds of exercise, 90 seconds of rest - then repeat until the five minutes are up. Work a different set of muscles with the second superset for another 4-5 minutes then finish up with your choice of a third superset targeting a different muscle group or 3-4 minutes of ab exercises if that is an area you are trying to target.

Then, it's a two-minute cool down to round out the routine. From there, you should hit the showers.

You should do this routine three days a week. On days you will not be doing weight training, mix up your routine a little. You'll still follow the same pattern, but using different exercises.

It may seem unreal that you can really do so much in an hour or less per week, but try it for yourself and you'll be amazed at what you can do in such a short time. So get started today and stop putting it off just because you're busy.