22-Minute Full-Body Workout With SugarySixPack This 22-minute total-body routine from SugarySixPack is formatted into 50 seconds of work, 10 seconds of rest for each exercise. Moves include thrusters (or squat overhead press), curtsy with a tricep extension, and reverse lunge and fly. The workout is split into three "pairs" of exercises, which you'll do for three rounds each, with a two-move burnout at the end.