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No time for a regular workout? No problem. This 20-minute lifting session is perfect for days when your schedule squeezes you from all sides—to give your chest an extra pump.

Click play on this express workout to target the top of your posterior chain and boost total-body power.

Define your delts in less than 20 minutes with some of Joel's favorite muscle-building shoulder moves.

Build sleeve-stretching muscle with a hard-hitting arms workout that will set your bis and tris on fire.

Build teardrop quads with a series of lower-body exercises that hit every muscle below the waist.

Lift and sculpt one of your body's best assets with this glutes-focused lifting session.

Strengthen your core and sculpt your six-pack with moves that chisel the armada of muscles from your glutes to your traps in less than 20 minutes.

Fire up your fat-burners with calorie-incinerating moves designed to help you shed pounds, build endurance, and boost muscular definition.

Hop on your bike and keep up with Joel for a heart-pounding workout that provides all of the fitness-boosting benefits of HIIT with none of the impact. But stand warned—this workout packs a surprise ending that will set your legs on fire.