![]() Choose a compound exercise you’re familiar with. ![]() Lifting heavy: Focus on a single compound exercise with heavy-for-you weight. Compound exercises are better choices here than isolation moves (like a triceps extension or a hamstring curl) because they work a lot of different muscles at once-perfect for when you’re short on time.Ĥ.For instance, a deadlift and chest press. If you choose the latter, make sure that one exercise works the frontside of your body and the other works the backside, Fagin says. Choose two compound lower-body exercises (a squat pattern, like a lunge or a squat, and a hinge pattern, like a deadlift or glute bridge) or an upper-body move paired with a lower-body exercise.Building muscle: Focus on sets of two different compound exercises using medium-heavy weight. Use timed circuits and high-intensity interval training (HIIT) programming, working with higher work-to-rest periods.ģ.Choose bodyweight exercises that are explosive and work your entire body.Getting a full-body pump: Do a full-body HIIT circuit. Choose any modality that you’re comfortable and familiar with-running, rowing, biking, or using an elliptical, for example.Ģ.Alternate between bursts of max effort work and periods of rest.Boosting your cardio: Do an intervals-based cardio workout. Without one, you may find yourself aimlessly roaming the gym (or your living room), unsure of what to do and wasting valuable exercise time.ġ. When your workout is strapped for time, “you have to go in with a plan,” Fagin says. Ideally, you should be clear on your goals, be strategic about the structure, and put in a strong effort. With that, we tapped training experts for advice on how to create a stellar 20-minute workout for four major exercise goals: boosting your cardio, getting a full-body pump, building muscle, and lifting heavy. That means your best 20-minute workout will probably look a little different than a shortened version of your regular routine. The catch with all this is: If you want to make the most of a 20-minute workout, it’s important to be really intentional about what you want and to work hard during the limited time you have. With a 20-minute workout, “it’s straight to the point and you maximize your time,” certified personal trainer and corrective exercise specialist Keith Hodges, founder of Mind in Muscle in Los Angeles, tells SELF. Quick sessions can also push you to maximize every minute and help you really dial into your movement: When you have very little time to waste, your attention is laser-focused and you make every rep count. According to the latest Physical Activity Guidelines for Americans, exercise sessions of any length can contribute to positive health benefits, including decreased blood pressure, improved insulin sensitivity, reduced feelings of anxiety and depression, and better sleep.
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