If you lead a very busy life, getting time to go to the gym every day might not be practical. Fortunately, to stay fit you only just 20 minutes of exercise per day. There are a number of research studies that have shown that much shorter and high-intensity workouts provide the same results as longer and moderate exercise sessions.
In most cases, the shorter workouts can be more effective in improving your athletic performance as compared to the long jog. The Center for Disease Control (CDC) recommends that adults should get at least 2 hours and 30 minutes of moderate-intensity aerobic exercises per week or 75 minutes of intense exercises and that they also do muscle-strengthening activities such as body-weight exercises and lifting weights at least twice per week.
If you have a desk job, you might need additional exercises. If you do not have the time to go to the gym for a 1-hour workout, below are a number of workouts that can help you stay fit for just 20 minutes per day:
- Lower Body Workout
Complete the following exercises as fast as possible:
- 20 tuck jumps
- 50 Cossack squats
- 20 alternating jump lunges
- 50 alternating lunges
- 20 jump squats
- 50 air squats
- Full Body Cardio
In 20 minutes, try and complete as many rounds fast as you can:
- 50 mountain climbers
- 50 truck jumps
- 50 Russian twists
- 50 high-kneels
Select the best rest intervals in between the rounds and sets.
- Upper Body and Core Workout
Complete the following exercises for as many rounds as possible:
- 10 plank shoulder taps
- 10 push-ups
- 5 Supermans
- 5 sit-ups
- 5 burpees
- 30-second plank
- 10 downward dog push-ups
- Lower Body Workout
Complete the following movements in 16 minutes (4 rounds each)
Minute 1: – 40 seconds of wall sit. You can squat sit if there is no wall
Minute 2: – 40 seconds of alternating the single-leg deadlift hops
Minute 3: – 40 seconds glute bridge
Minute 4: – 40 seconds of alternating lunges
Is It Worth It?
Apart from burning calories, these 20-minutes exercises also come with a few advantages. Some of these include:
Living healthier and longer. Research studies have shown that even including a daily low-intensity exercise can significantly benefit your general health by lowering your risk for cancer, diabetes, and other chronic diseases. For you to reap these benefits, the exercises don’t have to be exhausting and sweaty, activities such as walking and gardening also offer the same benefits, particularly if you spend a lot of time sitting at the office.
You will get stronger. Keeping your muscles healthy and strong is very important. Healthy muscles help your body to function properly, from lifting grocery bags to steadying yourself and avoid injury when you miss a step on the staircase. A recent research study found that by exercising for just 20 minutes, you can significantly improve your muscle tissue.
You will boost your mood. Working out for a few minutes after a stressful day can improve your mood. This is because the body releases endorphins when we exercise, and these hormones help in relieving stress.