Top 5: 20 Minute Workouts

by Robert Laudani

A 20-Minute workout is a great way to implement regular physical activity into your lifestyle. People tend to think that getting your heart pumping and respiratory rate up is the most important way to exercise. Although, aerobic exercise is good, there are other forms of exercises that are very important, such as anaerobic, muscle endurance & strength and joint flexibility. Finding the balance or performing all these types of exercises will greatly benefit your health, longevity and decrease the likelihood of injury.

1. Aerobic Exercise

This form of exercise focuses on the body’s cardiovascular system.

Warm-up

  • Jumping Jacks (1-minute)
  • High Knees (30-seconds)
  • Butt Kicks (30-sec)

Set (3 reps)

  • Mountain Climbers (1-min)
  • Burpees (1-min)
  • Squat Jumps (1-min)
  • Jump Rope (3-mins)

2. Anaerobic Exercise

This form of exercise is when your body is working in an oxygen-deprived state, E.g. when performing explosive movements or working at a high intensity.  This can be recognized during a lot of stop/start activities.

Interval training

  • Sprint (1-min) / Rest (1-min)
  • Sprint (2-mins) / Rest (2-mins)
  • Sprint (3-mins) / Rest (3-mins)
  • Sprint (4-mins) / Rest (4-Mins)

 

3. Muscular Endurance & Strength Exercise

This form of exercise focuses on improving the body’s muscle mass and durability against fatigue.

Do at home exercises

  • Plank (1-minute)
  • Squats (1-min) / Rest (1-min)
  • Push Ups (1-min) / Rest (1-min)
  • Sit-ups (1-Min) / Rest (1-Min)
  • Walking Lunges (1-min) / Rest (1-min)
  • Lying Leg raise (1-Min) / Rest (1-Min)
  • Dips (1-min) / Rest (1-min)
  • Calf Raisers (1-min) / Rest (1-Min)
  • Push Ups (1-min) / Rest (1-min)
  • Squats (1-min) / Rest (1-min)
  • Plank (1-min)

4. Joint Flexibility Exercise

This type of exercise enhances ones range of motion around the body’s joints.

Dynamic Stretching (6-8 Minutes)

  • Sport specific or activity specific run trough’s
  • Football E.g. ground touches, jumps, skipping, high knees, butt kicks etc.

PNF or Static Stretching (Max 60-second hold)

  • Standing Quad Stretch
  • Standing Hamstring Stretch
  • Lunge with Spinal Twist
  • Wall Stretch
  • Triceps Stretch
  • Seated Neck Release
  • Butterfly Stretch
  • Lunging Hip Flexor Stretch
  • Lower Back twists
  • Sphinx Pose

5. The Balance

Lets try to combine all the four different types of exercises into one workout. For example, we could do 5-minute phases of each type of exercise.

Aerobic Warm Up (5-Minutes)

  • Jumping Jacks (1-min)
  • Mountain Climbers (1-min)
  • Burpees (1-min)
  • Squat Jumps (1-min)
  • Jump Rope (1-min)

Anaerobic component (5-Minutes)

  • Sprint (45-sec) / Rest (45-sec)
  • Sprint (1-min) / Rest (1-min)
  • Sprint (45-sec) / Rest (45-sec)

Muscle Endurance & Strength (5-Minutes)

  • Plank (30-sec)
  • Push Ups (30-sec) / Rest (30-sec)
  • Sit-ups (30-sec) / Rest (30-sec)
  • Walking Lunges (30-sec) / Rest (30-sec)
  • Dips (30-sec) / Rest (30-sec)
  • Plank (30-sec)

Joint Flexibility Warm Down (5-minutes)   

  • Sequence of static stretches (Max 60-second hold)

Check out our range of mens workout gear and womens workout gear