This 20-Minute Workout Burns More Calories than Running

Don’t have time for 45-minute workouts every day? No problem, because we know the best superfast workout that will help you burn fat and tone your muscles in 20 minutes or less in case you didn’t know, research has already shown that only 20 minutes of intense exercise can produce great effects in terms of increasing your strength and torching a whole bunch of calories. And everybody has the time to perform a 20-minute workout, no excuses allowed. All you need to do is choose the right exercises, and we’re here to help you with that.

Underrated stationary exercises

It is very easy to repeat the same exercises when you hit the gym. Switching them once in a while will be a great way to keep your body from getting used to the stress you put on it. You will quickly see diminishing returns on your effort if you don’t change your workout. You will keep our body in an excellent shape and you might discover your favorite exercise, too.

The circuit:

  • Deadlift: 20 seconds
  • Rest: 10 seconds
  • kettlebell Swing: 20 seconds
  • Rest: 10 seconds
  • Plank: 20 seconds
  • Rest: 10 seconds
  • Supermans: 20 seconds
  • Rest: 10 seconds
  • Deadlifts: 20 seconds
  • Rest: 10 seconds
  • Kettlebell Swing: 20 seconds
  • Rest: 10 seconds
  • Plank: 20 seconds
  • Rest: 10 seconds
  • Supermans: 20 seconds
  • Rest: 10 seconds

This is the basic 4-minute protocol, so repeat the circuit 4 more times for a total of 20 minutes. During each 20-second bout, perform as many reps of the exercise as you can at a fast pace.

If you find the 20-minute protocol too exhausting in the beginning, limit yourself to 2 repetitions of the circuit until you improve your fitness level. It’s also advisable to spend a few minutes warming up with dynamic stretches prior to performing the workout.

Supermans- You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.

Planks – they are great to build strength while encouraging good posture. If they are done properly you will be able to increase your core strength, recover from back injuries, increase endurance, and improve your stability in physical activities. If you increase your stability and strength of the core, you will perform much better in each other exercise that you do.

Underrated weight training exercises

The first thing that comes to your mind when someone mentions weight lifting exercises are bicep curls, bench presses, and squats. There are some exercises which will make your training sessions more effective and well-rounded.

Deadlifts – this exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.

Russian kettlebell swing – they are great as they are so versatile, so if you have a quality set of kettlebells you will have a complete home gym. This is an easy exercise which activates the glutes, lower back, hamstrings, legs, and shoulders. Moreover, it is great for the heart rate and burning calories. Do them properly in order to avoid injuries.

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