Sample 20 Minute Workouts20 minute workouts can be incredibly effective when time is of the essence!Within 20 minutes you can increase muscular endurance and power, improve cardiovascular fitness, build muscle, and turn your body into a fat loss inferno!
If you are considering trying one of the following 20 minute workouts,PLEASE ensure that you have checked with your Doctor or GP first. The same applies if you have any form of medical condition. It’s always better to be safe than sorry! Assuming a clean bill of health, the routine should always start with a warm up. The Warm Up itself should be done for 5 minutes, starting gently and picking up the pace and range of movement towards the 3rd minute. It serves the purpose of increasing lubrication of the joints, warming up the muscles and preparing the mind for the task ahead. I like to use dynamic exercises focusing on increasing the mobility of the shoulder, hip, knee and elbow joints, such as arm circles, body twists, hip striding, push ups, hip and knee circles and so on. The warm up should be a continuous flow of movements, completing 15 - 20 reps of each movement until 5 minutes is complete and the body is fully warmed up. Once the body is warm, prepare to enjoy one of the best 20 minute workouts ever! The choice of exercise is PARAMOUNT. Exercises should be chosen that work as many muscle groups as possible, ensuring that the workout is kept as efficient as possible, given the time constraints. One way of tackling the 20 minute workout is to choose two exercises, and work them back to back for designated time periods. For example, I like to combine one arm Kettlebell Clean and Press, with Two Handed Kettlebell Swings. The two exercises combined provide a challenging whole body workout, working most of the major muscle groups within the body. A typical kettlebell workout program may look something like this:- Heavy Two handed kettlebell Swing: - 20 seconds work, 10 seconds rest. Repeat for 8 - 12 sets. Rest 2 minutes Single Arm Swings 10 each side Heavy Deadlift to High Pull: - 20 seconds work, 10 seconds rest. Repeat for 8 - 12 sets. Cool down for 5 minutes with stretching and mobility exercises. Another example of a very effective workout uses the Bulgarian Bag. Perform a 5 minute warm up using various Bulgarian Bag warm up drills including halos, bag hops, presses, rows, squats, deadlifts etc. Upon completing the warm up perform the following:- 1 Power Snatch Continue non stop until 10 power snatches and 10 bag push ups have been performed and then come back down the ladder of reps without stopping.
One other example is to use a combination of kettlebells, bulgarian bags and body weight drills. After warming up, perform these exercises back to back without rest.
Perform each of the 4 exercises for 60 seconds back to back and then rest for 60 seconds. Repeat as many times as possible in 20 minutes. Cool down (as above) and Relax! So there you have it, three simple examples of incredibly effective 20 minute workout programs, for those people who simply don’t have enough hours in the day, or anyone else who fancies something a little different. The only limitation to what you can do with a 20 minute workout is your imagination! Happy Training!
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