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
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
Repeat last 2 again
24 side lunges (12 each side)
20 calf raises
24 glute kickbacks (12 each side)
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
Repeat last 6, 3-4 times
12 toe taps
20 ankle taps
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.
Dumbbell bicep curls
Dumbbell Shoulder press
Dumbbell overhead tricep extension
Star jumps/jumping jacks
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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