It can be really hard to squeeze in time for workout if you have work, family and other obligations. But if you have 20 minutes to spare, you still have the chance to complete a workout that can potentially burn your fats. Back in 2016, researchers from McMaster University in Canada released a study that showed that a high-intensity exercise of even just one minute also has health benefits including blood glucose level improvement and increased endurance.
When time is of utmost essence for you, even a short 20-minute workout can have a big impact. But you have to choose which sequence and moves you can do for exercise in order to be more efficient. If you stay focus on the routine, you will see results in no time! You can feel good about yourself and your workout under 20 minutes!
Workout #1: Escalating Density Training
This 20-minute workout was pioneered by Coaches Robert Dos Remedios and Charles Staley. This training involves completing more work in just a short span of time and doing such workout progressively. As your body improves, you then burn more calories and fat.
- Front Squat 8 reps
- Chinup 8 reps
- Overhead press 8 reps
- Ab Wheel Rollout 8 reps
- Hang Clean 8 reps
You can choose your own weight for each of these exercises that will allow you to complete 10 reps, but will only do 8 reps. You can perform as many rounds ad you can for these exercises in a span of 20 minutes. After your routine, you can record your reps and try to beat the numbers in your next 20-minute workout. You can also increase the weight for each type of exercise when you are able to do more than 4 rounds.
Workout #2: Timed Circuit
The more reps you can complete in 20 minutes, the more you get the best workout to burn fat. You can also set your own goal to perform as many reps as you can.
- Plank (hold this for 30 seconds)
- Split Squat Jump
- Skater Squat
- Plyo Pushup
- Inverted Row
You need to spend 30 seconds while aiming to complete as many reps as possible. You can take a 30-second break in between these exercises. Don’t forget to rest for 90 seconds after each circuit and repeat all exercises for a total of three rounds.
Workout #3: EMS Training
Electronic Muscle Stimulation or otherwise known as EMS training is a revolutionary 20-minute workout that you can also try to burn fats in your body. Aside from the fact that it’s easier than most workout routines, most athletes also use this workout for strength training and with proven results in just a few weeks. In just 3 weeks, you can burn fat by up to 4%, which is incredibly faster than the usual 20-minute routine you do to achieve the same results.
If you are hesitant about this new workout training, you can book your free trial at Fit In Time Dubai. They have several branches across Dubai that can accommodate you with even with your hectic work schedule.
These are only a few of the many 20-minute workout routines you can try for a healthier lifestyle. Try everything listed in here and see which one is the best workout training for you!