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These 20-minute workouts are everything you need to get in shape



  A man in a red shirt with a fitness watch doing pushups on a park bench at sunset.

All you need for a good workout is 20 minutes and some clearance – no equipment required. [19659003] Getty Images

Point empty: You're busy and it's sometimes difficult to get into the gym – OK, often. I was there, even as a personal trainer and someone who really enjoys training. Training can often seem like an extra ball on the endless to-do list, which is more of a chore.

There are many ways to make exercises more accessible, eg. To make fun or engage a responsible person. When it comes to time, however, it is best to only work out less.

Contrary to popular belief, you do not have to spend hours in the gym or on the road to gain fitness. To take advantage of the many health benefits of exercise, all you need to do is increase your heart rate a little and focus on strengthening your core muscles – all in 20 minutes or less.

Read more: This is the absolutely easiest way to track your workouts.





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Ring Fit Adventure is a real workout





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Benefits of Short Workouts

Remember the intensive interval training that began in the mid-2010s? Trainers and practitioners have everywhere begun to evangelize the benefits of short, intensive, interval-based workouts, and it turns out that all sermons are based on sound science: HIIT has proven to be more effective than steady-state aerobic exercise ( like jogging) and again. HIIT can also be more effective from a temporal point of view than strength training alone.

Even "snacks" – bursts of just 20 seconds of activity – can greatly improve your fitness if you work out several times a day.

This is mainly because HIIT questions both your cardiorespiratory and musculoskeletal fitness and leads to improvements in the heart, lungs, muscles, nervous system and just about everything else.

Of course, the ideal is a well-balanced exercise program that combines stationary aerobic exercise, interval training and strength training over a period of one week, but this article is not for people who have the time.

More information: 3 Ways to Find Free Group Training Courses

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How to get the most out of short workouts

When it comes to short workouts, you want to focus on intensity above all else (except, of course, the good shape).

The following elements provide effective short training:

  • Composite Movements where more than one muscle group is used, e.g. B. Pushups and squats
  • Explosive movements requiring strength, z jumps and long jumps (also referred to as plyometric movements)
  • Whole body movements that burden your cardiovascular system, such as burpees and mountaineers [19659026] 4 Workouts That Can Be Performed in 20 Minutes or Less

    To help you understand the benefits of short, intense workouts, it's time to put that knowledge to work in a sweat. Here are five workouts that you can do in less time than lunch. For the sake of simplicity, I designed all these workouts as pure bodyweight sessions that you can do anywhere.

    Oh, and before you start: Do not save on warming up and make sure you pump up the tunes for better burn.

    Training 1: Lower Body

    Complete the following steps in time (as fast as possible):

    • 50 Squats
    • 20 Squat Squats
    • 50 alternate lunges
    • 20 alternate lunges [19659035] 50 Cossack Squats
    • 20 Tuck Jumps

    Give yourself a time limit to make it more challenging.

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    A key to a good workout, whether intense or not, is to form well. You reduce your risk of injury and improve the effectiveness of your training.

    Workout 2: Whole body cardio

    Complete as many laps as possible in 20 minutes:

    • 50 high knees
    • 50 Russian turns
    • 50 jump exercises
    • 50 climbers

    Select Your own break intervals between sets and rounds.

    Workout 3: Upper Body and Core

    Perform the following sequence once (12 minutes total):

    Perform as many rounds as possible of four rounds of:

    • 10 pushups (change as needed )
    • 10 floorboard taps

    For four minutes, make as many rounds as possible from:

    • 5 burpees
    • 5 v-ups (or sit-ups)
    • 5 superman

    Run for four minutes As many rounds as possible by:

    • 10 pushups down
    • 30-second board
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    Workout 4: Lower Body

    Perform every movement for 16 minutes (4 rounds) every minute:

    • Minute 1: 40 seconds sitting on the wall (hold tight if you have no wall) [19659035] Minute 2: 40 seconds alternating one-leg deadlift
    • minute 3: 40 seconds glute bridge
    • minute 4: 40 seconds of alternate lunges

    The remaining 20 seconds of each minute rest.

    After sweating, learn to recover from and sore muscles after training with compression boots . Foam Rollers Massage Guns and Stretching .


    The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


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