So, you have 20 minutes and you can’t decide if it’s worth working out. You ask, “Is 20 minutes really enough time to do anything? Is it worth me getting changed and finding my workout socks at the bottom of my bag for?” Let me tell you, it is!
Here are a few ways to make 20 minutes seem like an eternity!
- High cardio interval training. Sprint one lap on the track and walk a straight away. Repeat until 20 minutes is up or you die.
- Stairs, run them, jump them; carry a med ball over your head, etc. etc. Nothing like moving your body up through space with the biggest muscles in your body to not only burn massive amounts of calories but also increase your strength.
- Strength work. Pick a big full range of motion lift, preferable a lower body exercise. Do a quick 5 minute warm-up and then add weight until you get to your heavy weight (as many sets of 3-5 as you can fit in 20 minutes). Front squat (works quads, glutes, hams, and core), back squat (same as front with more emphasis on hams and glutes), single leg front squats, push press, thrusters, or deadlifts. You’ll be amazed at how fast you start sweating when you start adding “real weight” to your major lifts. Not only will you increase strength (and thus increase metabolism), but if you give your self just enough rest to make the next set you’ll also be working on your cardio!
- Combine 4 basic movements and do as many as you can until your time is up. Air squats, push-ups, lunges, bench dips. All very basic, all body weight, all can be done ANYWHERE. Do as many air squats as you can, when you have to break or your form becomes less than 100% move to push-ups. Move through all exercises and start all over. To make it fun you can record how many reps you did of each exercise. You’ll be smoked and wishing that you only had 10 minutes to workout!
- Find a happy medium. Do 2 minutes of sprinting (all out effort) on any machine, after that move to 3 or more of your favorite exercises. Again, the more weight or the more body parts involved in the exercise the better but as long as you keep moving sky is the limit. Perform 10 perfect reps of each exercise (ab roll-ups, kettlebell swings, long jumps) and then hit up the cardio again. Repeat 3-4 times and enjoy the high caloric burn!
These are just a few ways to make 20 minutes worth the effort of lacing up your gym kicks! If you need more guidance or ideas try a session or two with a personal trainer and see what else the exercise world has to offer!