There is a common misconception that a workout has to last hours, hit every area of your body, and leave you wiped out to be effective, but that couldn’t be further from the truth.
Though it is important to find the time to exercise to benefit your health, long, intensive workouts could be detrimental to your physical fitness. Overtraining can easily occur when you’re spending hours every day at the gym, and in today’s busy world, who has the time to do that anyway?
At POW8R, we’re firm believers that shorter, 20-minute workouts can be just as effective in improving fitness and creating a sustainable workout plan.
In this guide, we will outline some of the reasons why 20-minute home workouts can transform your workout techniques and improve your fitness.
Why 20 Minute Workouts are so Effective
Because of how we’ve all been taught to view fitness, it might be hard to imagine that a 20-minute workout could make a huge difference to your health and fitness levels, but you might be surprised.
Some reasons why 20-minute workouts are so effective include:
Time Efficiency
Look, we all lead busy lives, and if you’re trying to juggle a full-time job, a family, and generally finding the time to eat and sleep, sometimes it can be difficult to fit in a trip to the gym for an hour-long workout.
20-minute workouts, especially if you follow an online workout or collaborate with an online coach, take up very little time and can even fit into your lunch break. It doesn’t feel so arduous to work out and means you can get on with the rest of your schedule without delay.
Strength Building
Believe it or not, building strength doesn’t have to be as difficult as it might look and so you can do brilliant workouts for strength and tone all from the comfort of your own home. If you perform higher-intensity workouts in less time, you can provide a strong muscle stimulus and activate more muscle fibres. As long as you make every minute count, you can achieve excellent results.
Maximising the intensity of your workout is a great way to improve your muscle-building process, and if you have a time limit, you’re far more likely to make the most of it.
Backed by Science
The impact of 20-minute workouts is well-supported by scientific research. These short, focused exercise sessions provide notable health benefits, including improved cardiovascular health, increased energy levels, and better mental well-being. Despite their brevity, these workouts can effectively contribute to overall fitness and health goals.
An Easy 20 Minute Workout for Home
On the POW8R app, we have a range of fantastic short workouts designed for a variety of goals, but to give you a taste of how accessible and impactful 20-minute workouts can be, here is an easy 20-minute workout that you can complete from just about anywhere.
Warmup (2 Minutes)
Warming up and stretching properly are essential to preparing your body for a quick, high-energy workout.
Do some light movements, such as jumping jacks, arm circles, and squats, to prepare your body for a full workout.
Circuit (15 Minutes)
With the following workouts, perform each exercise for 40 seconds and allow yourself 20 seconds of rest between each exercise. Repeat this circuit three times.
Push Ups (Upper Body Strength)
To do a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels. Lower your body by bending your elbows until your chest almost touches the ground.
Push through your palms to straighten your arms and return to the starting position.
Squats or Squat Jumps (Lower Body)
The workout involves performing either squats or squat jumps, focusing on strengthening the lower body muscles such as the thighs, hips, and buttocks.
Squats are controlled movements that target these muscles by bending and straightening the knees and hips, while squat jumps add a plyometric element by incorporating a jump to increase intensity and power.
Plank-to-Shoulder Tap (Core & Stability)
Begin in a high plank with hands beneath shoulders, keeping a straight line from head to heels. Engage your core and lift one hand to tap the opposite shoulder, then place it back down. Switch sides and repeat, maintaining stable hips without shifting or rocking. This move enhances core strength and stability.
Lunges (Legs and Glutes)
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly over your ankle and your back knee pointing toward the floor. Push through the heel of your front foot to return to the starting position. Repeat on the other leg.
Mountain Climbers (Cardio & Endurance)
To do mountain climbers, start in a plank position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs, like running in place on your hands. Continue alternating legs at a steady pace. This exercise boosts cardio and core strength.
Cool Down (3 Minutes)
After your workout, it’s essential to cool down. This means doing at least three minutes of light stretches. Make sure you stretch your hamstrings, quads, chest, and shoulders, as these are the areas you would have focused on during your workout.
Add Equipment for Variety
If you want your exercise to have more impact, consider adding equipment to push yourself and add variety.
20 Minute Kettlebell Workout
It is no secret that at POW8R, we strongly believe in the power of adding kettlebells to your workout to improve strength and endurance. By adding additional weight to your workout regimen, you are pushing yourself further, which will deliver better results.
How to Make the Most Out of Your 20 Minute Workout
If you’re still not convinced that a 20-minute workout will provide the results you want, there are ways to make the most of your workout and ensure that you receive the results you desire.
This includes:
Stay Consistent
If you do one 20-minute workout every 2 weeks, you likely aren’t going to see measurable results. The best way to see real results from your workout is to stay consistent. That means that you should try to fit in these exercises at least 3 times a week to see changes in your fitness levels and overall wellness.
Focus on Form
Working out is useless if you aren’t exercising correctly or maintaining the correct form. When completing your 20-minute workout, make sure that you take the time to ensure that your form is correct and that you are completing your exercises correctly.
Keep Rest Periods Short
Resting is important when working out, and you should make sure you take breaks and deload where possible. However, if you take breaks that are too long, you’ll be unable to continue the momentum that you’ve built, and so you won’t be able to achieve the same level of success that you may have previously.
Adapt Exercises to Your Fitness Level
No two people are the same, and you may find that you have an above-average or below-average fitness level. There is no point in doing an exercise that doesn’t feel like it’s pushing you, so make it more difficult if you want that extra push.
If you feel like you are struggling with an exercise, reducing the intensity of the workout is no harm at all, as this means you can still complete the exercise and reap the benefits of doing so.
Start Your Fitness Journey With POW8R
Through this guide, we hope to have given more insight into the power of short workouts. At POW8R, we offer all our clients a range of long and short workouts, designed to cater to various goals and fitness levels.
Download the POW8R app today to join a community and live a happier, healthier lifestyle.