It can be difficult to sneak away for an hour of exercise when your calendar is jammed full of appointments and your to-do lists are endless.
Do not skip your workouts. Instead, make them shorter.
A 20-minute workout is a great way to keep fit, even if you’re not feeling like exercising.
Continue reading to find out how.
A 20-minute Workout is a great option
For those looking to lose fat and build muscle, longer workouts are best. You’ll find them in many Beachbody On Demand programs, including the 21 Day Fix, 10 Rounds and 6 Weeks Of THE WORK.
A 20-minute workout can also be very effective.
These are the key benefits of short and sweet workouts.
“Density is more important than length when it comes to losing weight, building endurance and elevating cardiovascular fitness,” said Trevor Thieme C.S.C.S, Beachbody’s senior director for fitness and nutrition content.
Thieme says that a 20-minute workout that maintains high intensity and short rest periods can produce the same or better results than a workout that is two to three times longer.
Jack McNamara M.S.c. C.S.C.S.S. is a London-based clinical exercise physiologist and NASM certified personal trainer.
It’s easier to stick to
You don’t have to do much else in your life. 20-minute workouts can be enough to help you establish a healthy routine that you stick with.
It’s hard to miss a workout that takes longer than the majority of Zoom meetings.
Are you looking for a 20-minute, super-effective workout?
Each workout in Beachbody’s 4 week program Job 1 is limited to 20 minutes. Super Trainer Jennifer Jacobs will maximize your time by giving you multiple exercises that target different muscle groups each day.
How to get the most out of a quick workout
Here are some tips to maximize your time if you have only 20 minutes.
1. Give it all you have
Thieme states, “You want to keep your intensity high to crank your heart rate up, elevate your metabolism and kick your calorie burning into high gear.”
Thieme says, “You will know when you have hit the sweet spot” if you feel challenged and motivated after your workout.
Are you feeling defeated and exhausted? It’s possible that you tried too hard. Next time, you can dial it back.
2. Try HIIT
If you have been exercising for some time, HIIT is a great way of maximising the benefits of a quick workout. Beginners should start slowly.
HIIT can also be done with strength exercises, as well as traditional cardio options like running, rowing, and biking.
Alternate between short bursts (from 10 seconds to 2 minutes) at high intensity exercise with shorter periods of rest and low-intensity exercise.
You should push yourself during these work intervals.
3. Use combination exercises
Combination exercises combine at least two exercises into one fluid, complex move. It is important to select exercises that target opposing parts of the body so that one can take a break while the other works.
McNamara states that “combining two exercises forces the heart to work harder,” McNamara adds.
Let’s not forget that targeting more body parts simultaneously can result in more calories being burned and more muscle worked which could ultimately lead to more muscle.
These two exercises can be combined:
Reverse Lunge and Shoulder Press: McNamara states that this move increases shoulder strength and corrects muscle imbalances in the lower body by working one leg at time. It requires a lot more muscle engagement and coordination throughout your entire body. Romanian Deadlift to Bent-Over Row : This move targets multiple muscles within your posterior chain, from your hamstrings, glutes, to your traps – for greater back-body strength.
Are you ready to see the powerful results that a 20-minute workout can bring?
You can see Job 1 with Jennifer Jacobs, Beachbody’s newest Supertrainer. It will soon be available on Beachbody On Demand.
It’s easy to do a 20-minute workout — here’s why The Beachbody Blog.
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