Trying to fit in exercise when you are already struggling to balance work, family, play and sleep can seem like an impossible task. However, there are several ways you can make the most of 20 minutes in terms of improving your fitness. Whether you are able to get to join us at a health club, or you are stuck at home, you can increase your health through an exercise with these quick and convenient routines.
Cardio via Jumping Rope
Jump rope is not just child’s play. Give yourself a cardio workout twice a week, rotating with the other workouts listed here for strength and muscle development. Skip rope, which you can do in your house or outdoors, and with little equipment. Of course, you’ll need a jump rope, but you can add shock absorbing shoes to help with the bouncing. Change your maneuvers every few minutes, such as bouncing on one leg or the more difficult double under jump involving two rotations during a single bounce. Add music for encouragement and skip rope for 20 minutes at least twice a week for a bone strengthening, endurance building and coordination developing exercise.
Military Style Legs and Abs Routine
In the military, they do not mess around when it comes to fitness. Here is a 20-minute exercise routine created by a former Navy SEAL and worthy of the soldier in everyone. Focusing on your legs and abs, complete 20 crunches, 20 squats, 10 lunges with the left leg, followed by 10 lunges with the right leg. Don’t stop. Next, do a set of 10 crunches, 20 calf raises and 20 more crunches. Repeat the entire circuit as often as possible in the 20 minute period. You should work up to 5 cycles. The best thing about this exercise is that you are not going to need any special equipment or environment. Incorporate this workout twice a week, along with your cardio and arm strength workouts.
Upper Body Workout with Kettlebells
A kettlebell is like a dumbbell with a convenient handle to hold on to. You can also substitute a basic dumbbell that weighs about 8 pounds for this exercise routine. As you develop strength in your upper body you are also doing cardio for a double-duty routine that you should complete twice per week in conjunction with the other two fitness ideas listed here for a complete total body, the easy workout you can do at home.
Some of the moves you can do with a kettlebell include the Lasso and the Around the World. For the Lasso, move hold the kettlebell with both hands in front of your body. As you stand tall, spin the kettlebell around your head in a small circle for 30 seconds, then change directions and continue in 30-second sprints. For the Around the World start with the kettlebell in your left hand on your left side. Swing it around in front of you, grab it in the right hand, and spin it around your back, grabbing with the left hand. Continue going around your body for 30 seconds before changing directions.