A 20-minute Workout Routine for Busy Days to Keep You Fit
This 20-minute workout will keep you fit on busy days, even when others are falling off. Studies have shown that 20 minutes is the sweet spot in exercise. Why? Your focus won’t fade and your form won’t falter during this period.
Reasons for a 20-minute Workout for Fitness
Shorter than 20 minutes and you haven’t reached your peak. Longer than 20 minutes and your energy levels start dropping. But in 20 minutes, you have done enough sets and reps to keep you fit.
Plus, 20 minutes in a day is so easy to schedule. You can wake up earlier in the morning to fit in the 20 minutes. You may also perform the exercises during your lunch break. You also have the choice of exercising after office hours.
Keep in mind that every second of the 20-minute workout should be maximized. Instead of getting on a treadmill, you should engage in metabolic conditioning. This is a high intensity interval training full-body workout with several benefits:
You may also find that a 20-minute workout is more enjoyable than a 30-minute treadmill run. The variety of exercises in the workout contributes to its enjoyable nature. You will then likely stick to the workout and, thus, get more benefits from it.
Exercises in the 20-minute Workout
In the following workout, you’re combining cardio and strength training exercises. You will then need a set of heavy dumbbells chosen according to your present capacity. Your choice in weights should:
These exercises aren’t done to failure, too. Your main goal is to complete the needed number of reps for optimum fitness.
Here’s how it works. You have to do one set back-to-back of each exercise. After completing the last move, you have to rest for 2 minutes. You must then repeat one more time. For best results, you’re well-advised to:
Here’s the 20-minute workout routine using a set of dumbbells. You can also mix up the order of the exercises every 2-3 weeks. Your body will then not fall into a rut (i.e., hit a plateau). The overhead split squat knee pull has 10 reps per side.
Do 10 reps of the exercise. Repeat on the other side. The squat clap jump is also a high-intensity interval training exercise. Just do it for two reps.
Repeat it for 30 seconds in quick succession. Rest for 10 seconds between reps and repeat. The scissor switch is a high-intensity interval training exercise. Do this exercise for 2 reps.
In between the reps, you can rest for 10 seconds. The chest press bridge should also be done for 15 reps.
The pushup to opposition reach can be challenging but it’s doable, even for beginners.
Alternate your arms and legs for each rep. Do 10 reps. The side plank press-up must be done for 15 reps on each side.
Do 15 reps on one side. Change position for another 15 reps on the opposite side. The crawling climbers is also a high-intensity interval training exercise. Do this for 2 reps, too.
Before doing these exercises, you should perform a 5-minute stretching session. Your muscles should be warmed up for best results.
With just 20 minutes every other day, you can keep your fit body! You just have to find the time and willpower to complete the workout. When there’s a will, there will always be a way. Even with your busy schedule, you should find 20 minutes to exercise. You will enjoy the long-term benefits that come with such dedication.