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Home / Tips and Tricks / These 20-minute training sessions are all you need to get in shape

These 20-minute training sessions are all you need to get in shape



  A man in a red shirt with a fitness watch on, doing push-ups on a bench at sunset.

All you need for a good workout is 20 minutes and some open space – no equipment needed. [19659003] Getty Images

Point blank: you are busy and it is sometimes difficult to go to the gym – OK, often. I have been there even as a personal trainer and someone who really loves sports. Training often seems like an extra bullet on the never-ending task list, and it makes you feel more like a job.

There are many ways in which you can make exercise more feasible, such as making fun or engaging a buddy, but it is best to work less when it is time.

Contrary to popular belief, you don't have to spend hours in the gym or on the road to see fitness gains. To take advantage of the many health benefits of exercise, you just need to raise your heart rate a little and focus on strengthening the most important muscles – and you can do it all within 20 minutes.

Read more: This is the absolutely easiest way to follow your training sessions

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Advantages of short training sessions

Do you remember that the high-intensity training craze started mid-2010? Trainers and athletes everywhere started evangelizing the benefits of short, intense, interval-based workouts, and it appears that all preaching is based on solid science: HIIT has been proven more effective than steady-state aerobic exercise (such as jogging) and time again. HIIT can also be more effective than weight training alone, at least from the point of view of time.

Even & # 39; snacks & # 39; exercise – outbursts of activity as short as 20 seconds – can seriously improve your condition if you do this a few times a day.

This is largely because HIIT challenges both your cardiorespiratory fitness and your musculoskeletal fitness and brings about improvements in your heart, lungs, muscles, nervous system and almost everything else.

The ideal is of course a balanced training regime that combines steady-state aerobic exercise, interval training and resistance training during a week, but this article is not for people who have time to do it all.

Read more: 3 ways to find free group workouts

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How to get the most out of short workouts

When it comes to short workouts, you want to focus on everything else (except in good shape of course).

The following elements provide effective short workouts:

  • Composite movements that use more than one muscle group, such as push-ups and squats
  • Explosive movements that require strength, such as fold jumps and long jumps jumps (also known as plyometric movements)
  • Full body movements that strain your cardiovascular system, such as burpees and mountain climbers

4 training sessions that you can do in 20 minutes or less

Now that you know everything about the benefits of short, intense workouts, it's time to turn that knowledge into sweaty action – below are five workouts that you can do in less time than you need for lunch. For the sake of simplicity, I have designed all of these training sessions as bodyweight-only sessions that you can do anywhere.

Oh, and before you start: don't skimp on your warm-up and make sure you inflate the melodies for better burning.

Training 1: Lower Body

Complete the following for time (as quickly as possible):

  • 50 air squats
  • 20 jump squats
  • 50 alternating lunges
  • 20 alternating jump lunges
  • ] 50 cossack squats
  • 20 pleated jumps

Give yourself a time cap to make it more challenging.

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A key to a good workout, intense or not, is the form. You reduce your risk of injury and improve the effectiveness of your training.

Training 2: whole body cardio

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

  • 50 high knees
  • 50 Russian twists
  • 50 fold jumps
  • 50 mountaineers

Choose your own rest intervals between sets and rounds.

Training 3: Upper body and core

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

Complete as many rounds as possible for four minutes of:

  • 10 push-ups (change if necessary)
  • 10 plank shoulder taps

Complete as many rounds as possible for four minutes of:

  • 5 burpees
  • 5 v-ups (or sit-ups)
  • 5 Supermans

Complete as many as possible for four minutes rounds of:

  • 10 downward dog push-ups
  • 30 second plank
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  • Minute 1: 40 second wall sitting (squat hold if you don't have a wall) [19659035] Minute 2: 40 one-leg-changing deadlift hops
  • Minute 3: 40 second glute bridge
  • Minute 4: 40 second alternating lunges

Rest the remaining 20 seconds of every minute.

Now that you have gained sweat, you will learn how you can recover from your training and after the muscle pain training with compression boots foam rollers massage guns and stretch .


The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.


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