An effective workout routine includes cardio and weights but with less time. If you have little time on your hand for workouts, then this article will guide you how to perform both of these in 20 minutes.
Although you might think that 20 minutes are too little for an effective workout, but if you perform the right exercises in the right amount then 20 minutes are enough to increase muscles mass and gain strength.
You perform the exercises in this workout in 6 circuits. While it looks like that these exercises will take longer to perform, but it only takes 20 minutes. Follow the circuits in given order, and your rest will consist of the time it takes you to shift to the next exercise. Perform this workout 4 times in a week.
Pushups are also the best workouts, and you need to do 15 pushups in one set and then can follow the same line. Place your hands on the floor according to your shoulders’ width, and then you can squeeze your shoulder blades by lowering your body and then take it up. So, following this will provide you one of the great workouts.
Walk and Run on a Treadmill
Walk for one min then sprint for another min.
Hold dumbbells in your hands and lie down on a bench. Hold the dumbbells in front of your chest at arm’s length. Slowly bring your hands down towards your sides, so your body makes a T shape. Return back to the initial position. Perform 8 to 10 reps.
Keep your hand’s shoulder width apart and place them on the ground. Keep your feet close and place them on the ground so that your body forms an incline from your head to the feet. Lower your chest down towards the ground until it is just above it and raise yourself back up without lifting your legs. Perform 15 push-ups.
Take push-up stance but support your body on your forearms instead of your hands. Stay in this position for 30 seconds.
Grab the pull-up bar using your both hands with an overhand grip. Keep your hand’s shoulder width apart and pull upwards, so your chin rises above the bar.
Lateral Raise with Dumbbell
Grab dumbbells in your both hands and stand straight. Keep the dumbbells on your sides with your palms facing towards your legs. Raise your hands up sideways, so your body makes a T shape.
Lying Skull Crusher with Dumbbell
Lie down on a bench on your back and hold dumbbells at arm’s length in front of your chest. Lower your hands down and bring them till your ears. Your elbows will be pointing in the forward direction in this position.
Place a small object on the ground and jump on its sides quickly. Jump for 30 seconds.
Hold a pair of dumbbells in your hands and stand straight with your hands falling freely on your sides. Bring your right knee forward, so it is pointing in a forward direction and left knee back so it is just above the ground. Perform 20 reps with both legs.
Stand straight then bend your knees and touch the ground with your both hands. Quickly push your legs backward and come into a push-up stance. Push your legs forward under your chest while keeping your hands on the ground. Finally, jump to stand up. Perform 10 reps.
Lie down on an exercise bench and grab a dumbbell with your both hands by only one side. Keep the dumbbell in front of your chest then slowly lower it down towards the top of your head. Return to initial position and do 10 reps.
Take a bench and jump on it. Step back down and perform 20 reps.
Grab a dumbbell in both hands and bring the weights upwards by only bending your elbows. Perform 15 reps.
Walking with Lateral Band
Hold an elastic band around your ankles and walk 20 feet sideways while maintaining tension on your ankles. Return to the start and perform 20 reps.
Place a one-foot tall box or bench on the ground. Step on the object with one leg and climb up. Come back down and do same with another leg. Repeat for 30 seconds.
Lie face up on the ground with legs completely stretched. Now, raise your legs so that they are pointing upwards. Don’t bend your knees and bring your legs back down but keep them just above the ground. Go back up and perform more reps until you cannot do more.