20 Minute Workout
With all the things requesting our attention every moment I know how hard it can be to find the time to fit in a good challenging workout.
But even if all you have is 20 minutes, you can still get in a decent workout.
The goal is to be focused and efficient. There are a number of things you can do to improve the efficiency of your home or gym workout. Before we get to the routine, let’s look at a few of these time-saving methods…
- Compound Exercises – If you’re working out, you’re probably already doing compound exercises. Compound exercises are any exercises that target multiple muscles at a time. For example, a bench press is a compound exercise because it targets both your pectorals and your triceps. Compound exercises can get more complex than this, as in the case of burpees, which are full-body exercises that engage a number of muscles during the movement.
- Supersetting – Supersets are a great way to save time in your workouts. Basically, supersets alternate between 2 different exercises that target 2 different muscle groups (for example, bicep curls and tricep extensions) without resting between sets. So one complete set would include a full set of bicep curls followed immediately by a full set of tricep extensions. This can be followed by a short rest period before the next full set.
- Circuit Training – Circuit training involves rotating between single sets of exercises. With supersetting, your primary goal is to move fast, so it’s a great way to save time. When you get to the gym, start with a set of one exercise, and move to the next (same or different muscle group), and the next, and so on. You can do only single sets, or you can repeat the circuit after 7 or 8 exercises if you’d like.
Now let’s look at a 20 minute, full-body workout that incorporates some of these time-saving techniques. Remember, any workout is better than no workout. Just be focused and you can get a lot more done in 20 minutes than you’d think!
The Time-Saving 20-Minute Workout
- 15-20 burpees to warm up (view exercise)
- 2 supersets of bench press (view exercise) and bent-over barbell row (view exercise)
- 2 supersets of bicep curls (view exercise) and tricep extensions (view exercise)
- 1 set of combined squat and shoulder press (view exercise)
- 2 supersets of pushups (view exercise) and ab crunches with toe touch (view exercise)
- 1 set of combined lunge and shoulder press (view exercise)
- 2 supersets of pullups (view exercise) and tricep dips (view exercise)
- 1 set of back extensions (view exercise)
- 2-3 minutes of light cardio to cool down (time permitting)
You can definitely add to this workout and make adjustments as needed. You may even find that you can fit in 1 or 2 more exercises. Just push yourself, and you’ll get the most out of your 20 minutes!
Whether you’re in a hurry or not, it’s always a good idea to follow-up your workouts with a high-quality, time-released protein supplement like MHP Probolic-SR Muscle Feeder. Add to this a good amino acid supplement like Scivation Xtend, and you’ll give your muscles the fuel they need to recover and grow. And if you’re finding that energy is a problem then check out this new all natural workout drink – Vega Sport Pre-Workout Energizer.
One other thing…
If you’re so strapped for time that you can’t make it to the gym, try investing in a good set of Adjustable Resistance Toning Tubes like these. They’re a great tool for getting more out of your home workouts!
Have any questions or feedback about this 20 minute workout? Please leave a comment below…