If you are pushed for time, then maybe you could follow the 20 minute workout below, or tweak it to suit your ultimate fitness goal.
Personally I’ve now moved mostly away from the long endurance training sessions that take up 45 minutes or an hour of my time, and prefer the quick 20 minute workout or similar (sometimes even a 10 minute workout!). Unless I’m playing some sport, or out hill walking (which I’ll write more about soon), most of my training sessions are these quick short-burst type workout routines.
I’ve nothing against long endurance training – if you want to run a marathon, there’s no avoiding it! – but as I get older I some how managed to get so much more busier! I always tend to take on more than I can chew, so anywhere I can save time is an added bonus.
The type of training you perform in your 20 minutes depends on your ultimate goal. If you’re after a fat burning session then try HIIT training to burn off the fat and raise your metabolism. Or take a look at the growing list of workout routines and choose one that satisfies your needs.
The workout below is for strength endurance. All you need is a pair of dumbbells and some floor space so you can perform a few floor exercises.
The circuit below aims to target each major muscle group. Each exercise should be performed one after the other with at least 30 seconds rest between sets. You should confortable be able to complete 2 circuits within your 20 minute timeframe, but as your fitness and strength endurance increase you should aim to complete 3 circuits. It doesn’t matter if you can only complete part of a third circuit. Just so longs as you keep going to fill your 20 minute workout. You’ll soon build up the stamina to complete 3 circuits.
20 Minute Workout Progression
After a few sessions, once this starts to get easier, you can up your game to get more out of your workouts.
There are a number of things you can do . . .
Start off by increasing the number of repetitions for each set. Just add an extra repetition or two to begin with, and build up from there. However, if you start doing too many repetitions, you’ll be pushed to squeeze the same number of sets into your 20 minute slot. You want to make it harder, not easier!
Then try to increase the speed of your sets. But don’t overdo it! You don’t want to injure yourself. It’s actually quite amazing how a small increase in speed can really take it out of you, so go careful! Eventually, you might be able to squeeze a couple more sets into your routine.
With your dumbbell exercises you can gradually increase the weight. Remember though that this is a strength endurance circuit. So you don’t want to be performing very heavy low repetition sets, and working to muscle failure.
After that, you can always increase the time of your circuits, say to 25 minutes. And then 30!