Looking for a new workout routine to prep up your body for the festive season, but you are running short on time? Then, I've got this 20-minute home workout routine with the most basic fitness equipment that can fit right within your schedule and make you stronger without wasting your energy on commuting to gyms.
In today's blog I'll be talking about the benefits of having a quick and at-home workout routine and how you can use the basic gym machines at home to work on muscle and functional strength. But let's first begin with why a 20-minute routine is ideal for enhancing fitness at home.
Why is a 20-Minute Strength Workouts Ideal for Training at Home?
Nowadays, when finding time for going to the gym or maintaining a fitness routine has almost become impossible, a 20-minute easy workout routine is the best possible way to level up fitness training at home. Instead of waiting endlessly to use gym machines to complete your set or spending energy on burdensome exercises, it is better to mix up high-intensity exercises with shorter time spans to make your workouts more effective than ever.
Just like HIIT exercises can turn up the heart rate and boost calorie burn, similarly, using equipment like a treadmill for home and engaging in challenging exercises can add up to the workout outcomes over time. I personally prefer these quick workout sessions over other types of exercises, as they help me stay consistent with my exercises and also save me from all the effort it takes in commuting or moving around just to get done with a good exercise session.
20-Minute Daily Workout using Minimal Gym Machines
There are a couple of workout routines that I have tried over the course of my fitness journey, but the one I'm going to talk about works the best for me. This is the routine I always come back to because it helps me target different muscle groups and also allows me to keep my fitness routine fun and interesting. Here is my go-to routine with minimal fitness equipment:
Total time: 20 minutes (No rest in between exercises; take short breaks of 15–30 secs)
FULL-BODY WORKOUT CIRCUIT (with minimal gym machines and accessories)
Step 1: Warm up using a skipping rope (2 minutes)
A skipping rope might look too basic for a warm-up, but it is the best catalyst for a good workout set. It helps to set the pace of the exercise and increases the calorie burn rate. That's why it is perfect for setting up the pace for the workout
Step 2: Goblet Squats for Leg Strength (3 minutes)
By using basic sizes of dumbbells and strength bag, you can turn simple squats into the perfect game changer for leg strength and stability. The best way to make the most out of this exercise in the routine is to go slow with the up and down motion and avoid overexertion.
Step 3: Pushups for Strengthening Upper Body and Core (3 Minutes)
The next basic workout included in the list does not require any equipment but only uses one of the staple exercises of fitness. By performing push-ups for about 3 minutes and completely focusing on the bodyweight, I not only enhanced my upper arm strength but also found my way to achieving core stability and strength.
Step 4: Skipping Rope Exercise for Cardio Burst (2 minutes)
Post a short leg and arm target workout set; you can return back to skipping for a cardio burst. This exercise spikes up the oxygen and calorie consumption rate, which leads to rapid melting away of fat from different areas in the body.
Step 5: Walking Lunges with Strength Bags (3 minutes)
Walking lunges is another exercise that you can perform with your 20-minute routine for improving body balance and targeting both the leg and abdominal muscles. This simple exercise helps with comprehending training results, as it involves both legs moving in an alternating fashion.
Step 6: Cycle or Treadmill Set as Cardio Finisher (3 minutes)
Never miss out on a good cardio finisher with treadmills or exercise cycle. With just 3 minutes of a treadmill mountain climber exercise or a fast-paced session on cycles, you can amplify the results of every workout.
Step 7: Plank Hold for Core Stability (2 minutes)
Lastly, a plank hold pose is the perfect end exercise for any set, as it helps with core stability and balance. It is one of the exercises that also eases the body and makes this routine apt for users across all fitness levels.
Note: You can swap sets or reduce the workout duration to add a proper rest duration in between your exercise sessions.
What Things Should You Pay Attention to While Doing this Workout Routine?
Now that you have learned about my routine, here are a few things you should be mindful of while performing this exercise routine:
- Progress slowly and make sure to add a few reps or maybe more weights to level up your fitness. This would help you improve over time.
- Be mindful of the form to avoid sprains and injuries. Keep your body in the right position while doing exercises because correct form pays off in strength.
- Add proper rest durations in between the sets to avoid exertion and injuries. It would also help you understand your body's capacity in a better way.
- Keep swapping between exercises; switch up your warm-up with yoga routines or resistance band exercises to keep things interesting. Trying new and fun exercises will help you keep up the motivation.
Conclusion
In total these short and quick exercise sessions can solve the biggest hurdle of fitness training, which is achieving consistency. This easy routine can help you level up and achieve strength. Tune in to a playlist of your choice, grab your ropes, exercise mat, and bands, and make your dream body a reality.
FAQs
Q. Are 20 minutes really enough to stay fit and become stronger?
Ans. Yes, a good 20-minute exercise session is good for staying fit and becoming stronger. With the right combination of exercises and proper form, you can achieve greater results.
Q. How many days a week should one do these workouts to achieve desired results?
Ans. Anyone can exercise or perform these sets about 4 to 5 days a week. You can adjust your schedule as per your convenience or fitness goals.
