Most of us don’t exercise enough but the good news is that experts agree you only need 20 minutes each day to achieve long-term fitness success. The good news is you can split up the recommended minutes pretty much however you want – you can even start with bouts of 10 minutes at a time and add onto it gradually.
Fitting activity into your day is crucial to your overall health. Whether you go to the gym, take a walk, or do squats and push-ups during TV commercial breaks. The important thing is to do something every day.
Here is a 20-minute plan geared toward less experienced gym-goers or those getting back into fitness.
Five minute warm up
Run on a treadmill or go for a brisk walk. By the end, you should be short of breath but still be able to speak in short sentences.
Air squats
Simulate sitting in a chair by pushing your hips and butt back, keeping your chest up and ensuring that your knees do not push forward passed the toes – 2 sets of 10 reps. Rest for 60 seconds between sets. All you need is your own bodyweight.
Dumbbell chest press
While lying down on a bench, hold two dumbells at shoulder width, with your palms facing away from your head, push the weights up and slowly bring them back down until your arms are at a 90 degree angle. Two sets of 12 reps. Rest for 60 seconds between sets.
One armed rows
2 sets of 12 reps on each arm. Rest for 60 seconds between sets. Five minute cool down – you should be able to breathe easily and carry a conversation. Finish with stretching or foam rolling to prevent tight muscles.
If you do the math, 20 minutes is merely one per cent of your day – a small investment that reap incredible benefits for your health and overall wellbeing.
