Many struggle to fit exercise into their busy lives, prioritizing other important things instead. But sitting around all day isn’t good for our health.
The good news? You don’t need hours at the gym to stay healthy. Enter the 20-minute workout!
This article introduces a great exercise routine that’s quick and effective, perfect for busy schedules.
It helps you stay on track with your fitness goals without wasting too much time.
Why a 20-Minute Workout?
According to the World Journal of Cardiology, 2019, high-intensity interval training (HIIT) offers many health benefits, such as boosting heart health, building muscles, and cutting body fat.
RELATED: Dumbbell Exercise Techniques And Muscle Exercise Tips
A quick 20-minute HIIT session is ideal for busy people aiming to stay in shape without spending too much time.
Preparing for Your Workout
Before starting your workout, make sure to:
- Warm-up: Spend a few minutes doing dynamic stretches or light cardio exercises to get your heart pumping and prepare your muscles.
- Stay hydrated: Drink water before, during, and after your workout to prevent dehydration.
- Wear comfortable clothing: Go for breathable, flexible clothing that allows you to move freely.
- Choose the right space: Ensure you have enough room to move around safely and comfortably.
RELATED: How To Use Exercise To Combat Depression
The 20-Minute Workout Routine
This workout includes 6 exercises that target your whole body, with a few minutes break between each one. Repeat the exercises as directed in the instructions for each exercise:
1. Perform side crunches using a chair
Source: New Africa / Shutterstock
To perform side crunches on a chair, sit sideways with one hip against the chair’s backrest and the other foot on the floor. Place your hands behind your head and gently lean back.
As you exhale, engage your oblique muscles and lift your bent leg’s knee towards your chest. Hold for a moment and slowly return to the starting position. Repeat for 15 – 20 reps on each side.
RELATED: Eccentric Exercise For Wrist Tendonitis Treatment
2. Try doing reverse crunches
Source: summerseason / Depositphotos
To do reverse crunches, lie on your back with your knees bent and feet lifted off the ground. Extend your arms along your sides, palms down.
Engage your abs and lift your hips off the floor by tucking your knees towards your chest.
Hold for a moment, then slowly lower your hips back down. Keep your upper back on the floor throughout the exercise. Repeat for 15 – 20 repetitions.
RELATED: Start Doing This 10 Exercises to Get Rid Of Back Pain Forever
3. Try doing V-ups to strengthen your abdominal muscles
Source: summerseason / Depositphotos
To perform V-ups, lie flat on your back with your legs extended and arms above your head.
Engage your core and simultaneously lift your upper body and legs off the ground, forming a V-shape.
Reach for your toes with your hands, then slowly lower your body back to the starting position.
Ensure that your core remains engaged throughout the exercise and maintain a controlled pace. Repeat for 15 – 20 repetitions.
RELATED: The Benefits of Kegel Exercise: A Comprehensive Guide
4. Use a chair to do crunches
Source: New Africa / Shutterstock
To do chair crunches, sit on the edge of a sturdy chair with your feet flat on the floor and your back straight.
Place your hands behind your head, inhale, and then exhale while contracting your abs and bending forward.
Lower your body until your elbows touch your thighs, then slowly return to the starting position. Repeat for 15 – 20 repetitions.
RELATED: 8 Exercises You Can Do While Lying In Bed
5. Begin your cardio workout by using the stairs
Begin by climbing up and down the stairs at a comfortable speed for you. Make sure to maintain proper posture: keep your back straight, engage your core, and look forward.
If you live in a tall building, start by climbing the stairs there. Begin with just 20 minutes, then gradually increase your time as you build endurance.
A Word From GetMe Treated
A quick 20-minute workout is a great way to stay in shape and feel healthy, especially when you’re too busy for the gym.
This simple routine helps you stay on track with your fitness goals without taking up much time. Just carve out 20 minutes each day, and get ready to work up a sweat for better health!
RELATED: Aerobic Exercise For Heart Palpitations
20-Minute Workout for Those Who Are Too Busy to Go to the Gym FAQs
What is a 20-minute workout?
A 20-minute workout is a quick and effective exercise routine designed to fit into busy schedules, focusing on high-intensity exercises to maximize results in a short time.
Can I get fit in just 20 minutes?
Yes! A well-planned 20-minute workout that includes cardio and strength exercises can significantly improve your fitness level and overall health.
What exercises are included in a 20-minute workout?
Typical exercises may include jumping jacks, squats, push-ups, planks, and high-intensity interval training (HIIT) moves like burpees and mountain climbers.
How often should I do a 20-minute workout?
Aim to do a 20-minute workout at least 3-4 times per week to see noticeable improvements in strength, endurance, and overall fitness.
Do I need any equipment for a 20-minute workout?
No, you can do a 20-minute workout with just your body weight. However, incorporating resistance bands or dumbbells can add variety and challenge.
Can beginners do a 20-minute workout?
Absolutely! Start with exercises at your fitness level and gradually increase intensity. Modify exercises as needed to avoid injury and build strength.
How do I warm up for a 20-minute workout?
Begin with dynamic stretches or light cardio like jogging in place or jumping jacks for 3-5 minutes to prepare your muscles and prevent injury.
What are the benefits of a 20-minute workout?
Benefits include improved cardiovascular health, increased muscle tone, calorie burning, stress relief, and enhanced energy levels throughout the day.
Is a 20-minute workout effective for weight loss?
Yes, combining cardio and strength exercises in a 20-minute workout can help burn calories and build lean muscle, supporting weight loss goals over time.
How can I stay motivated to do a 20-minute workout regularly?
Set realistic goals, vary your routine, find a workout buddy, and track your progress to stay motivated and committed to your 20-minute workout routine.