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People nowadays are so busy thus leading to being overweight or obese.  Lack of sleep and improper diet also contribute to weight gains.  In order to thwart the excess flab, basic exercises that consume 20 minutes or less can be employed.  For more information, refer to the details below:

The best 20-minute total-body workout

ANY GUY WHO goes to the gym on a regular basis probably wonders, “What workout should I do?” more often than not.

But no matter what equipment you have available, from a fully stocked super-gym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you’ve always wanted.

Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.

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The important thing in a fully body workout is dedication.  If you have no equipment to use, then you use your body weight.  If you do not have enough dumbbells then you improvise by using other objects.  Just take note that whatever exercise routine you prefer, be it an upper body workout, mid body workout or lower body workout, you just have to set a goal or target.  For starters, the upper body routines are recommended as these are not as tedious as the others.

20-Minute Upper-Body Workout

  1. Push-Ups

Full or on knees (20 reps)

  1. Knee-Ups

Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)

  1. Goal-Post Press

Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)

  1. Jumping Jacks

(30 reps)

  1. Upper Bells

Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

  1. Jab/Cross

Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.

  1. Planks with Cross-Overs

Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)

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A good 20 minute exercise for busy people usually comprises of numerous exercises performed in succession.  The average time for each exercise is around 2 to 3 minutes, with 10 to 20 second breaks in between.  A full upper body workout can be achieved in this duration, and the main exercises to be performed are: push-ups, jumping jacks and planks.  In between these 3 are another 4 exercises which can serve as a rest and these include: knee-ups, goal-post press, upper bells and jab/cross.  By performing these 7 exercises, every major muscle group in the upper body is targeted, and the degree of training will depend on the completion of each exercise together with the number of repetitions and sets done in succession.

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