My answer to you all is a definite Yes. Now, an hour long workout is much more effective...but who has time for that? Sometimes I am able to get my sleepy self out of bed an hour earlier than needed and I can get a great workout in. But for the most part I find that I am just to busy. But that doesn't mean that I don't workout. If I have 20 minutes free time, or if I just get up a half hour early, then I make sure I get a good workout in. Even as little as 20 minutes 3-4 times a week can definitely improve your health and the way that you feel.
You may be thinking 20 minutes? No problem! But don't get to hasty. If you only have 20 minutes to workout... you have to
workout for 20 minutes. This means no breaks, no faking it, no giving up. You have to push yourself for the entire 20 minutes if you want to see results.
Tip: When you hit that point that makes you want to pull back and take it easy, push through it! If you want results then it's going to be a little tough. If being healthy is important to you, then work for it! Remind yourself why you are working out and what you want to accomplish.
Now, I don't mean to go crazy! If you are going to pass out or possibly injure yourself, then of course take a break. But just keep in mind that you only have 20 minutes so make it count for something!
Tip: Keep a water bottle with you for quick and easy access. Stay hydrated!
For me, the easiest way to get an effective 20 minute workout is to pop in a fitness video. But it's good to change it up somethings. Somethings I like to workout while watching TV. That way I can watch my favorite show and make it a little more worthwhile. And you won't believe how fast the time flies when you are watching a show! A workout will go by faster than ever and you will feel great afterwards!
To see an example of something you can easily do while watching TV, check out the video below. I'll explain how to perform each exercise. So next time you sit down to watch your favorite show, you'll know exactly how to get in a good workout!
If you don't like the idea of working out during your relaxing time, that's fine. But make sure that you schedule a time in your day to get a workout in, or it won't happen! You know what I'm talking about. If just gets pushed back later and later until it's to late. So make some time!
So here is the video with a simple exercise program. This one require a resistance band. Next week I'll post a workout that you can do without any equipment. I hope you enjoy! And I hope you have some successful workouts!
Here is a list of the exercises that I just described. If you want to, print them out so you can remember how to perform this exercise routine.
Perform 2-3 sets of each exercise with 12-20 repetitions
Bent Over Rows -
Put one foot on the band, and step back with the other foot. Keep your back flat as you lean forward at a 45 degree angle. As you pull the bands back towards your chest, squeeze your shoulder blades together as if you are squeezing a pencil between them.
Lie on your back with the resistance band underneath you. Arrange it to give you enough resistance. Press one arm towards the ceiling, squeeze your muscles at the top, and return to the starting position. Complete your repetitions and then switch to the opposite arm.
Diagonal Woodchops -
Loop the band under your left foot. Keep hands together and bring the band up and away, in a wood chopping motion. Keep your core tight as your rotate at your trunk. Complete your repetitions and then repeat on the opposite side.
Lunges -
Stand with feet hip width apart. Take your left leg and step back. Place the band underneath your front foot. Bend your back knee until your thigh is parallel the floor. Make your your front knee doesn’t pass your toes. Then return to your starting position. Complete your reps on that leg and then switch.
Lateral Rows -
Stand on the band with feet shoulder width apart, knees slightly bent. Raise the band to the side of your body at shoulder height, hold for a second and squeeze your muscles at the top. Return to starting position and repeat.
Biceps Curls -
Stand on the band with feet shoulder width apart, knees slightly bent. Keep your elbows close to your sides and flex. Only your elbow should be moving. Perform reps on one side and then repeat on the next.
Chair Squats -
Stand with feet shoulder width apart. Squat low and stop just before you touch the chair, hold for a second and then return to standing position. Once again, watch your knees! Make sure you have proper form to avoid injury.
Chair Dips -
Place your hands on the edge of the chair and extend your legs out. Slowly bend your elbows to lower yourself to the ground, but don’t let yourself actually touch the ground! Keep the tension there to work your muscles. Push yourself back to the starting position and repeat.
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So here is a little p.s.
Equipment. There are so many at-home fitness equipment, the list just goes on and on. What do you actually need to have successful workouts? Actually, you could get by with nothing. Just use what you already have available to you. Use your stairs in your house or apartment to perform stair runs. Or if you want to add a little intensity to a workout and you don't own hand weights, just use water bottles or cans of food. The other day my friend told me to try squats holding a 25 pound bag of flour... just get creative and find something that can help you push yourself a little bit farther.
Now, after a while I got a little sick of using cans for hand weights. So I invested in a couple of 5 pound weights. These were $5 each. I saw at Walmart the other day that the 3 pound weights were only $3 a piece. Such a small investment for a great pay off. Hand weights are used in a lot of the fitness videos that I like to do so I use them all the time. Another thing that I invested in was a resistance band. There are so many exercises that you can perform with one of those! They are amazing! I got mine for less than $7. Once again, a very worthwhile investment.
