In 20 minutes, complete as many rounds as possible of the following:Ĭhoose your own rest intervals in between sets and rounds. You'll reduce your risk of injury and improve the effectiveness of your workout. One key to a good workout, intense or not, is good form. Give yourself a time cap to make it more challenging. Workout 1: Lower bodyĬomplete the following for time (as fast as possible): Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn. For the sake of simplicity, I designed all of these workouts as bodyweight-only sessions you can do anywhere. Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action - below are five workouts you can do in less time than it takes to eat lunch. +11 More 4 workouts you can do in 20 minutes or less Read more: The best workout shoes for every type of exercise, according to fitness trainers

Full-body movements that tax your cardiovascular system, such as burpees and mountain climbers.

Explosive movements that require power, such as tuck jumps and long jumps (also known as plyometric movements).

Compound movements that utilize more than one muscle group, such as push-ups and squats.

The following elements make for effective short workouts: When it comes to short workouts, you want to focus on intensity over all else (except good form, of course). How to get the most out of short workouts Many popular fitness programs, such as Orangetheory Fitness and CrossFit, utilize HIIT in their programming. Read more: 3 ways to find free group workout classes Of course, the ideal is a balanced workout regimen that combines steady-state aerobic exercise, interval training and resistance training over the course of a week, but this article isn't for people who have time to do all that. This is largely because HIIT challenges both your cardiorespiratory fitness and your musculoskeletal fitness, bringing about improvements to your heart, lungs, muscles, nervous system and pretty much everything else. HIIT may also be more effective than weight training alone, at the very least from a time standpoint.Įven exercise 'snacks' - bursts of activity as short as 20 seconds - can seriously improve your fitness when done a few times each day. Remember with the high-intensity interval training craze started in the mid-2010s? Trainers and exercisers everywhere started evangelizing the benefits of short, intense, interval-based workouts, and it turns out that all the preaching is based on solid science: HIIT has been proven more effective than steady-state aerobic exercise (like jogging) time and time again. Read more: This is the absolute easiest way to track your workouts Benefits of short workouts

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