20 minutes to a happier, healthier you!

You don’t need hours in the gym to get the results you want. When life gets busy juggling school, work, and other extracurricular activities, finding that extra time to go to the gym or to do something active starts to feel unattainable. Despite the difficulty, it’s not impossible: All you need is 20 minutes. The American College of Sports Medicine (ACSM) and CDC reccomend that “All healthy adults aged 18-65 should participate in vigorous intensity activity for a minimum of 20 minutes on three days a week.” Keeping yourself active in that time can help and lower the risk of things such as heart disease, dementia, depression, etc.

The Routine

This routine can be adapted to fit your available equipment and space. Whether you’re in a small apartment or a fully equipped gym, you can find alternatives for each workout. Be sure to adjust the number of reps based on your fitness level. For beginners, it is recommended that this circuit be completed in 3 sets of 12.

Equipment
  • Dumbells or resistance bands
  • Yoga mat or a soft surface
  • Optional: Kettlebell, barbell, or medicine ball
The Warm-up (5-7 mins.)
  • Jumping Jacks - 1 minute
  • Arm Circles - 30 secs on each side
  • Body weight squats - 1 minute
  • High Knee - 1 minute
  • Dynamic Stretching (Leg swings, hip circles) - 1 minute
The Circut
  • Goblet Squats (3x12): Hold the weight at the height of your chest with your elbows tucked in. Squat down keeping your back straight and knees aligned. To get back to the resting position, push through your heels. Beginners are recommended to do 3 sets of 12.

  • Romanian Deadlifts RDLs (3x12): Stand with your feet shoulder-width apart, holding weights in both hands over your thighs. Push your hips back, aligning your back and your butt. Lower the weight towards the floor until you begin to feel a stretch in your hamstring. Come back to the resting position then repeat. Beginners are recommended to do 3 sets of 12.

  • Standing Marches (3x12): Stand tall with your feet shoulder-width apart. Bring one knee to your chest, then begin to alternate. Keep your core engaged and your back straight. For beginners, there is a recommendation of 3 sets of 12 reps.

  • Shoulder Raises (3x12): Stand tall with your feet shoulder-width apart. Hold dumbbells to your sides, then raise your shoulders to your ears. Pause for a second before bringing them to the resting position and repeat. Beginners are recommended to do 3 sets of 12

  • Chest Presses (3x12): Lie with your back on a bench or the floor, holding the weight above your chest with both hands. Lower the weight to your chest, keeping your arms tucked, then push to the starting position. For beginners, there is a recommendation of 3 sets of 12 reps.
Cool Down (3-5 mins)
  • Complete your workout with some light stretching and some deep breathing exercises.

Helpful Tips

  • Stay aware: Listen to your body when it shows signs of major fatigue. Stop and take a break if you are starting to feel any pain. Your body will thank you in the long run.

  • Drink lots of water: Be sure to stay well-hydrated before, throughout, and after your workout. It’s the best way to keep those performance levels up.

  • Consistency is key: Try to do this workout 2-3 times for the best results! If not this routine, make sure to keep your body moving.

  • Have fun: While it may be hard at first, you’ll start to love the feeling of keeping your body moving. Listen to some of your favorite songs or podcasts to help the time pass by!

This routine was designed to be a great way to get your heart rate up and burn some calories, even on your busiest days. By making exercising a regular part of your schedule, you’ll be on a better road to improving your overall health. Be sure to let us know what you think after trying this workout out.