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20-minute workout ideas to start the day

20-minute workout ideas to start the day


| Fitness |

By Voja Budrovac

The concept of a 20-minute exercise is intriguing, as most of us are not interested in spending hours in the gym. Therefore, a workout that can be completed during your lunch break while still having time to spare is very appealing. Especially because you won’t have to be changing and bathing multiple times and commuting to and from the gym. However, can you really do that much in twenty minutes? That was our first question for our professional Personal Fitness Trainer Dubai. And the news is favorable. Later in this article, you can take a look at some of these 20-minute workout ideas and try them out. Let’s see if they will work for you. But first, let’s try to wrap our heads around the benefits of these 20-minute workouts.

two women stretching before working out
Don’t forget to stretch out before working out.

Is it even possible to get a solid workout in only 20 minutes?

Depending on your present fitness and skill level, 20 minutes can be an effective workout, particularly if you have a goal in mind, such as exercising a specific muscle area, improving your flexibility or mobility, or raising your heart rate. However, there is a safety factor to consider — exercising at a high intensity without preparation can be deadly. We highly recommend that you hire a gym instructor to show you how to work out safely. These you can even get an online gym instructor. This is a very convenient option for people who have a gym at home and are still trying to be safe because of the pandemic.

Can you stay in shape if you only perform 20-minute workouts, or do you need to do longer sessions as well?

When possible, our professional fitness trainers would recommend lengthier sessions. 20-minute sessions are ideal for routine maintenance or for complete novices. Additionally, you must question the workout’s quality if it is just 20 minutes long since this does not give time for a progressive warm-up, time for your body to adapt and gradually overload, and time to recuperate and prepare for the next session.

A more pertinent question is how much time you can devote to exercising. If you are unable to spend more than 20 minutes, this is what you should work with. In this situation, a greater portion of your attention should be directed into various types of exercise and lifestyle improvements, such as increasing your sleep and digestion, as well as activity that keeps you engaged throughout the day.

What are the greatest exercises to do in 20 minutes if you want to reduce weight, gain muscle, or improve your fitness level?

  • Reducing weight. Exercise that utilizes as many joints and muscles as feasible. This can be accomplished by lifting weights, performing bodyweight exercises, or engaging in total-body cardiovascular activity such as jogging, rowing, or a weights circuit.
  • Muscle development. Employ key muscle groups and functional workout patterns, such as pushing, pulling, rotating motions, lifting, slamming, or throwing-type actions.
  • Improving fitness level. Perform workouts that raise your heart rate and allow you to maintain a higher heart rate for an extended period of time, which you may build on and develop. This is frequently referred to as “strengthening your threshold.” Cycling is an excellent method to do this.
a woman measuring her hips
These 20-minute workout ideas are all great for losing weight.

20-minute workout ideas to start the day

Now that you’re aware of the benefits of short, intense exercises, it’s time to put your knowledge into sweating action — here are four workouts that take less time than eating lunch. To keep things simple, we created all of these workouts as bodyweight-only sessions that you can perform anywhere.

1. Lower body

Complete the following tasks within the allotted time (as quickly as possible):

  • 40 air squats
  • 20 squat jumps
  • 40 alternating lunges
  • 30 alternating jump lunges
  • 40 cossack squats
  • 20 tuck jumps

Set a time limit for yourself to increase the difficulty.

2. Full body workout

Complete as many rounds of the following as possible in 20 minutes:

  • 40 high knees
  • 30 Russian twists
  • 40 tuck jumps
  • 30 mountain climbs

Between sets and rounds, you may choose your own rest times.

3. Core and upper body

Complete the following sequence once (12 minutes in total):

For four minutes, perform as many rounds of:

  • 10 pushups (modify if needed)
  • 10 shoulder taps in the plank position

For four minutes, perform as many rounds of:

  • 7 burpees
  • 5 v-ups (or sit-ups)
  • 7 Supermen

For four minutes, perform as many rounds of:

  • 10 push-ups in the downward dog position
  • 40 seconds plank

4. Lower body

For 16 minutes (4 rounds), complete each movement on the minute:

1: 40-second wall sit (or squat hold if there is no wall available).
2: alternating single-leg deadlift jumps for 40 seconds
3: Glute bridge for 40 seconds
4: Alternate lunges for 40 seconds

Each minute, take a 20-second break.

If you’re not sure what some of these exercises look like, our virtual personal trainer can demonstrate them.

More benefits of moderate aerobic exercise

When formerly inactive people began exercising for 20 minutes three times a week for six weeks, they reported feeling less weary and more energized, according to new research from the University of Georgia. It doesn’t matter when time of day you work out; as long as you accomplish something, you’ll feel better. It doesn’t take long for moderate exercise to have a positive influence on mood.

a man doing push ups
Exercising on a daily basis is extremely beneficial to your overall health.

Moderate aerobic exercises have the ability to help alleviate the daily stress that contributes to mood disturbance. Aerobic exercise of moderate intensity quickly improves mood and can last up to 12 hours. Additionally, you will feel wiser; exercise generates new brain cells and strengthens existing ones. Thus, there you have it: Use our 20-minute workout ideas to exercise early in the morning. Make yourself at ease. Be more astute. The point is to keep in mind that your early workout does not have to be strenuous or taxing. You do not have to exhaust yourself to receive a day-long mood and cognitive boost. All you have to do is get up, move, and view your little morning workout as a method to jump-start your day—similar it’s to coffee, but far more powerful and enduring.

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