How many times have you avoided working out because you haven’t got time? For most people, the answer to that question is 'a couple of times a week'. But what if, sometimes, you could just do an intense burst of activity; really go for it for 20 minutes in a way that genuinely makes a difference? Good news: there’s plenty of stuff you can do in 20 minutes that will leave you toned, fit and full of energy.
Here are a few suggestions!
The vibrating increases the power of your workout so 20 minutes is plenty. If you’ve not used them before, ask one of our instructors to give you some pointers, or have a look at the posters nearby. From squats to plank pose, this is an intense toning hit.
The vibrating increases the power of your workout so 20 minutes is plenty.
A great way to burn calories and increase your cardio fitness is with some interval training. Get yourself on a treadmill for 20 minutes, but instead of running at your normal pace, do some intense bursts at a higher speed. For example, Warm up for 2 mins then run one minute fast, then walk for one minute – repeat eight times.
DANCE LIKE NO ONE’S WATCHING
This is perhaps best left for the privacy of your own living room. Crank up your favourite tunes and go for it. It’s a great way to put a smile on your face.
BEFRIEND THE WEIGHTS
Some people believe the kettlebell is the secret to a bottom you can crack walnuts on. It’s certainly worth a try. Used correctly, weights are a great way to get toned and burn calories. Give these a go:
- The kettlebell swing: start with the kettle bell on the floor, feet hip width apart. Squat to pick it up. As you stand up, swing the bell up so that your arms are parallel to the floor. As you squat down again, swing the bell back through your legs. Repeat five times, then rest and repeat until you’ve completed thirty. Keep your back straight and upright.
- The weight room: Make your way around the weight room – chest press, shoulder press, lat pull down, leg press and deadlift – and do two sets of 20 reps on each. Keep the weight within a comfortable range(be aware that KB techniques done incorrectly can cause injury).
This one is simplicity itself. Just find yourself a skipping rope and get skipping. Skip for two minutes, then rest for 30 seconds and repeat eight times.
If you want fast fitness with a bit of guidance and variation, try our fast classes – 20 minute, intense group work-outs on the gym floor that take place throughout the day. Just look out for the posters in your club to tell you when to turn up.
For many more suggestions, follow our member Pauline Snell as she tries to get fit in just 20 minutes a day this month.
Download the Fast Fitness in Twenty Plan