Got 20 minutes?
Midterms got me like ummmmm okay so: sleep, healthy breakfast, study, class, eat, class, eat, study, study some more, try not to lose my mind, sleep again. oh right and squeeze a workout in there somewhere. So on those days where you feel like you don't have a second to breathe... what do you normally do? Skip your workout? I've been there I get it. But I can say from experience and from research, a little bit is better than nothing. Now what do I mean about that.....
Well, I was having this conversation with friends the other day. Basically it went something like
Friend: "Well how long should I spend on an average workout?"
Me: Well how much time do you have in your day?
Friend: I don't know it depends. Shouldn't I not bother working out if I only have 20-30 minutes? I should just wait and workout twice as long the next day/
Me: Well, no, not necessarily. I like to abide by the rule of everything in moderation.
With that said, I usually allot 1 hour to my workouts and if I have the time 1.5 hours. BUT that is just a personal preference. I enjoy working out and it is a major stress reliever for me. That is not the case for everyone and that is okay.
When it comes down to it, a little bit everyday is better than A LOT one a week. Now it all depends on the person and the activity and their diet but overall that is my rule. A little bit everyday is more beneficial than 2 hours once a week. So for you weekend warriors that might be disappointing but no fear, I have a 20 minute workout to throw in throughout your week. Bonus: you need little to no equipment to accomplish it. So seriously, NO EXCUSES.
A little background on my shorter workouts. When I do a 20 minute workout, I like to get the most bang for my buck. So I choose to do a higher intensity workout with little rest and a bit more moving and grooving (aka jumping). If this isn't for you and your knees, take the jumping out and complete the same workout. This specific workout is an AMRAP (As many rounds as possible). I recommend starting with a 5 minute (at least) warm up of just walking, jogging or biking and stretching to get your body ready for high intensity movement.
So here it is, your 20 minute Total Body Workout:
Start from the top, complete each exercise without a break, take a 30-60 second break and go back to the top and start over. Complete as many rounds as possible in 20 minutes. Keep track, challenge yourself.
Things you need: Yoga Mat & Sneakers
- Mountain Climbers x 10 repetitions (each leg)
- Supine (on your back) Bridges x 20
- Toes to the sky x 10 (crunches tapping your hands to your toes with your legs straight in the air)
- Jump Squats x 10
- Plank to Squat x 10
- Pushups x 10
- Switch lunges x 10 each
Back to the top and complete as many rounds as possible. (Reminder: If jumping is not kind on your body DO NOT do it... EX: Regular squats instead of jump squats, static lunges instead of switch lunges. Step backs instead of jumping from squat to plank) As always be mindful of low back and do not do this if you are injured.
So next time, you are about to dive into a 20 minute episode of New Girl instead of working out because you only have 20 minutes, do this while you are watching. Multitasking at its finest :)
Enjoy and if you have any questions shoot me and email at email@example.com.