20 Minute Workouts to Help You Stay In Shape
20 Minute Workouts: Don't let this holiday season be the "skip your workouts season" or the "add an extra 5 or 10 pounds season". Do you think you're just too busy to fit an exercise routine into your already busy day? Well it doesn't have to take up too much time.
20 minutes a few times a week is all you need for this plan. You must have at least 20 minutes a few times a week. Your body needs it and deserves it. Just remember fitness should be a priority and a necessity so you can enjoy your holiday season without regret.
Staying in shape doesn't have to take up too much time that you can't fit it in to your daily routine. You can perform a 20 minute workout just 3 days a week and burn those extra calories or drop some extra weight. Combine exercises that recruit more muscle groups and you'll burn even more calories in less time.
If you can't make it to your local gym, don't worry. You can get a great workout at home or even at the park (if the wheather permits it). All you need is a few dumbbells, some stairs, a bench, a chair or anything stable enough for you to step on.
The 20 minute workouts sample combines some great total body exercises that engage many muscle groups. This requires more energy leading to more calories burned in less time.
Start with a 5 minute warm up. If you are at home you can walk around your house or apartment or just march in place. If you are at the gym use any cardio equipment. At the park you can just walk around.
Once you're warmed up stretch your tightest muscles. Most common tight muscles are calves, back, hip flexors and hamstrings. Don't spend more than 5 minutes stretching.
Next you'll perform some strength training exercises that will work all of your major muscle groups. You'll perform the exercises as a circuit which is a great way to burn more calories and work your heart at the same time.
Perform 1 set of each exercise back to back for the prescribed number of repetitions. Then rest for 30 seconds and repeat 2 more times for a total of 3 sets.
20 Minute Workouts Resistance Exercises
- Lunge, curl and press: Stand with your feet hip width apart, feet pointing straight. Pull your stomach in to avoid arching your back. Hold a dumbbell in each hand, arms resting at sides. Lunge forward being careful that your knee is inline with your toes. Hold that lung and curl your arms then press them overhead. Return arms to sides by slowly lowering the weights. Lift off your front leg to return back to starting position. Do 12 repetitions alternating legs.
- Push ups: You can perform them on your knees or even on a wall if regular pushups are too hard. Do 12 repetitions.
- Dumbbell Rows: Hold a dumbbell in one hand with your palm facing in and arm fully extended. Place your opposite knee on a chair or bench and hold on with the other hand for support. Place the other foot on the floor and knee should not be locked but slightly bent. Bring the dumbbell toward your armpits. Slowly return to start position. Do 12 repetitions on each side.
- Narrow Grip Pushup: In a push-up position, place your hands slightly less than shoulder width apart. Lower down to the floor and return to starting position.
- Bicycle Crunch: Lie on your back on the floor, place your hands behind your head and bend your knees in a 45 degree angle. Slowly move your left elbow toward your right knee, then your right elbow to your left knee, as if going through a bicycle motion. Make sure your abs are doing the work.
Rest for 30 seconds and repeat the 5 exercises above.
This should take only 20 minutes. Don't let the excuse that you don't have time to workout be the reason you add more weight this season. Fit in this short workout just 3 days a week and not only will you feel better this holiday season, but you may drop some pounds.
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