Get Moving in 20 minutes

Whenever I have a scheduled workout but seriously don’t want to do it, I always make a deal with myself. Do 20 minutes and if you don’t want to do any more, then you’re done. This way I’ve got at least some movement into my day, still making baby steps towards my goals and I don’t feel like a fat loser for bailing. 95% of the time, when that 20-minute timer goes off, I can do more, and I kinda want to. It’s like the perfect length of time for the endorphines to kick in.

But if you’re battling injury, sickness or honestly feeling completely lousy, don’t even attempt 20 minutes. Just listen to your body. Normally you know when it’s a mind thing or a body thing.

This little workout hack honestly got me through my first 2 years of going to the gym. I did not look forward to it at all. And I’m sure I’m not the only one.

The other little trick is to design workouts that are fun, challenging and keep you motivated. Or have really wicked music or shows to watch.

**I am not a personal trainer so while I would consider this “beginner-intermediate”, do not attempt without consulting your medical professional first. As always, listen to your body, it’s very important.

Here are some 20-minute Movement ideas that will get you motivated:

• YouTube has a million workouts – just type in "20 minute workout" and you can specify things like abs, cardio, low impact as well.

• Go for a walk or run outside, take a friend or listen to a good podcast or upbeat music.

• Pick your favourite TV show or Netflix and watch that while you’re on the treadmill

• If your cardio equipment has games, play one! I can lose 30 minutes in no time at all when I play sudoku at my gym.

• Do your housework and kill two birds with one stone. Put on some music and do a little dance, twerk, sing, whatever you want.

• Yoga with Adriene on YouTube is my favourite yogi, if you want something a little gentler.

• Upper at-home HIIT (equipment: 1 resistance band {RB})

• 3 minute warm-up walk/jog

• 30 star jumps

• 10 pushups

• 15 RB rows

• 15 RB Lat Pulldowns

• 5 burpees

• 15 RB bicep curls (each arm)

• 15 RB tricep extensions (each arm)

• 30 second plank

• Jog 5 laps, or do 30 skaters

• 15 RB rear delt flys

• 15 RB lateral raises

• 12 squat to shoulder press

• 24 commandos (12 each side)

• 5 burpees

Repeat once more and then do a 5 minute walk to cool down.

• Lower at-home HIIT

• Warm-up 3 minutes

• 20 jumping jacks/star jumps

• 20 standing toe touches

• 20 walking lunges

• 6 jump squats

• 6 frog walk steps

• Repeat last 2 again

• 24 side lunges (12 each side)

• 20 calf raises

• 24 glute kickbacks (12 each side)

• 12 bridges/hip thrusts

• 12 side-leg circles (each side - 6 clockwise, 6 counter-clockwise)

• 30 second V-sit

• 30 second plank

Repeat 1-3 times more and do a 5 minute walk to cool down

• Gym Legs (equipment: 1 medium/heavy kettlebell - KB)

• 5 minute warm up on bike/elliptical/step climber

• 12 jump squats

• 12 KB squats

• 12 KB plie squats

• 12 KB side lunges to leg lift

• Repeat last 4 again

• 20 jumping jacks/star jumps

• 12 KB one-legged deadlifts (on each side)

• 12 KB lunges (on each side)

• Repeat last 3 again

• 5 minute cool down

• Full body (equipment: TRX and light/medium dumbbells)

• 12 biceps curls to delt raise

• 20 curtsy lunges on TRX

• 12 TRX narrow row to wide row

• 12 TRX Jump squats

• 12 TRX Chest press

• 12 reverse lunge to tricep kickback with dumbbells

• Repeat last 6, 3-4 times

• 20 bicycle crunches

• 12 reverse crunches

• 12 toe taps

• 20 ankle taps

• 12 bridges/hip thrusts

• Repeat last 5 again

• Cool down 5 minutes

• Upper HIIT workout (equipment: light/medium dumbbells)

• 20 seconds on, 10 seconds off, do all moves, rest for one minute and start again. Do it 4 times for 20 minute workout.

• Plank jacks

• Dumbbell bicep curls

• Dumbbell Shoulder press

• Mountain climbers

• Dumbbell overhead tricep extension

• Star jumps/jumping jacks

• Renegade rows

• Skipping/ropeless skipping

• Push ups

• Burpees

Or make your own workout plan based on what your wants, needs, desires are. And what you have available. You might find this blog useful.

Love you girls! Let me know how you go by commenting below. I’ve done these workouts multiple times myself and I always feel good afterwards.

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You’ve got this!!

Love love,

Lizah xo

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