Just 20 minutes of exercise can alter our genes for the better – a kind of genetic reprogramming that increases endurance and muscle strength. Moreover, there are plenty of effective exercise options that burn calories and help you lose weight in a short period of time. It is important to choose exercises with purpose so even a quick workout can yield results.
Our beginner-friendly version is designed for you to jump right in. Be sure to practice the four exercises before you begin to ensure you can perform them correctly.
1) Bodyweight Squats: Put your arms straight out in front of your body, with your feet slightly wider than shoulder width apart. Slowly lower your backside until your thighs are parallel with the ground while keeping your spine neutral. If you feel comfortable, you can lower your bottom a little more than your knees by dropping your hips. Regain your balance by pressing your feet into the floor, and then repeat the process.
2) Jumping Jacks: Place your hands down at your sides and stand with your legs straight and your feet together. Keep both legs and arms straight while you hop both feet outward and your arms above your head. Reverse the process by bringing your hands and feet back to their original positions.
3) Pushups: Place your hands on the ground along the sides of your shoulders, with your arms straight, supporting your upper body. Make a straight line from the top of your head to your heels by extending your feet back and balancing on your toes. Lower your body until your chest nearly touches the ground, then press through the floor to return to the starting position. If you have difficulty maintaining proper form, you may want to perform these exercises on your knees.
4) Lunges: Stand with your feet slightly apart from each other. With one leg, step forward and lower your body until both knees form 90-degree angles. Return to the starting position by pressing through your feet and alternating your legs.
Workout
Repeat the sequence below four times. One round is 5 minutes, so the full workout will be 20 minutes.
- 20 seconds bodyweight squats
- 10 seconds rest
- 20 seconds jumping jacks
- 10 seconds rest
- 20 seconds pushups
- 10 seconds rest
- 20 seconds lunges
- 10 seconds rest
- 20 seconds bodyweight squats
- 10 seconds rest
- 20 seconds jumping jacks
- 10 seconds rest
- 20 seconds pushups
- 10 seconds rest
- 20 seconds lunges
- 70 seconds rest
Here are some tips:
- It is recommended that you warm up for 5–10 minutes before participating in this workout.
- Keep moving during each 20-second work period and perform as many exercises as you can.
- Make sure you take time to catch your breath and shake your legs and arms during rest periods.
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It may be difficult to maintain good form when repeating the sequence four times, so begin by repeating the sequence two or three times, then progress to four.
