This workout can be done in less than 20 minutes to get you fitter, stronger, and healthier
DURING an ideal gym workout, we’d have all the time in the world to use whatever equipment we like for as long as we like. But the truth is that most of us are time poor and trips to the gym need to tightly scheduled.
The good news is that not only does a supershort workout mean you can finally make fitness a regular part of your life, but it can actually be far more efficient in terms of results — if we work hard. The payoff for opting for a shorter workout means that we have to make it more intense if it’s to count.
This HIIT workout will take you less than 20 minutes and works your whole body.
The workout also focuses on those big, compound movements, so you’ll be upping your lean muscle mass, in turn burning fat.
Fat burn, an increase in strength and fitness and a faster metabolism — all in less time? Work out smarter to make it happen.
HOW TO DO IT: Perform 30 seconds of moves 1 and 2 back to back without rest. Rest for 30 seconds and repeat twice more. Rest for one minute then do same for moves 3 and 4, and 5 and 6. Stop after 20 minutes.
Areas trained: GLUTES, QUADS, CORE
- Stand with a box or step in Front of you.
- Load up by half- Squatting then jump Onto the box and land softly.
- Stand up straight Then step back to the start and repeat.
SAFETY TIP: Keep a tall posture throughout
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE
- Start with one leg a large step in front of the other, both knees bent to 90 degrees and the back knee just above the floor.
- Jump up as high as you can, switching the legs midair so that the opposite leg is in front.
- Land softly, lowering both knees to 90 degrees again and go straight into another rep.
- Switch legs mid-air with each rep.
SAFETY TIP: Keep your back straight and shoulders square
CURL & PRESS
Areas trained: SHOULDERS, BICEPS, TRICEPS
- Hold a dumbbell in each hand by your sides.
- Keeping your upper arms close to the body, curl the dumbbells up to your shoulders.
- Extend your arms to push them up towards the ceiling, rotating them outwards as you do so.
- Reverse the movement to lower back to the start and repeat.
SAFETY TIP: If the lower back starts to overarch, use lighter weights
Areas trained: UPPER BACK, BICEPS, CORE
- Start in a straight-arm plank position with each hand holding a dumbbell, wrists straight and knuckles facing downwards.
- Keeping your body in a straight line and hips square, row one dumbbell up to your side.
- Lower back to the start and repeat on the opposite arm for the next rep.
SAFETY TIP: Don’t let your hips swing from side to side
Area trained: CORE
- With elbows and feet on the floor, suspend your body in a straight line from head to feet. Curl your tailbone under and draw the belly button towards the spine to keep the lower back from overarching. Hold.
SAFETY TIP: Keep your shoulders away from your ears and neck in line with the spine
Areas trained: SIDES, STOMACH, CORE
- Sit with feet slightly off the floor and upper body slightly reclined, holding a weight in front of your chest.
- Twist your upper body to bring the weight towards the floor, then twist the other way, reversing the movement.
- Repeat fluidly.
SAFETY TIP: Don’t let the upper back round or lower back overarch
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