When it comes to fitness there are no shortcuts, but if you can’t dedicate too much time to your workout, make sure you are regular. That’s just as effective as increasing the volume but reducing the frequency of your workouts. And on some days, it’s simply not possible to make time for an hour-long workout. In that case, even 20 minutes could pay off with huge health benefits.
Indeed you can achieve great fitness in the time it takes you to shower and get ready for your workday. So don’t think of excuses; just get down and give yourself 20-minutes to workout with these four effective calorie-burning workouts.
Warmup by jogging in place for 2 minutes and get your blood flowing to the muscles in your leg and core. This will condition you to burn more calories as your metabolic rate increases with the warmup.
A highly-effective fat-burning quickie, all you need is a skipping rope and enough room to play with it. Just 6 sets of a minute each are enough to make you sweat and burn those calories. It also gives you explosive power in your lower-body and feet that are great for running and other aerobic exercises.
If you don’t have a wooden box to jump on, find a set of stairs and get started on this workout. All you need to do is jump up from a half-squat position to land on a raised platform with both feet flat. This gives you great plyometric power and is a great way to send all that extra fat packing. You will be sweating buckets after this one. Do 3-4 sets of 10-12 reps each to start off, with a break between each, where you can do a brisk walk to keep your condition up.
As easy as it looks, the ab roller makes your core strong and gives you enviable sides and midriff. It’s super effective despite being less intense than a full weight session. All you require at one go is a single set of 50-60 reps. Increase your rep count as you progress, peaking at 100 reps for a single set.
Bodyweight crunches are great to start off, but adding weights really ups the ante and makes burning calories and building muscles that much easier. Hold the weights over your chest and perform a regular crunch or sit-up. You will find it hard to begin with if you have zero exercise history, but over time you will find yourself going for bigger weights. To begin, do 4 sets of 10-15 reps each.
Finish off with a cooldown such as a plank for another 2 minutes which will help you recover well. Make sure you stretch your back, shoulders and arms to keep them injury-free and supple.
And that’s all you need to do to wrap-up your workout on a busy day. Any one of these exercises will only take 20 minutes at the most, which gives you plenty of time to fit everything else in your life in your schedule.