20 minutes of exercise

20 minutes of exercise. Staying fit and healthy is important but finding time to work out can be a challenge, especially when you’re a busy mom or professional.

However, with our expertly designed 20 minute workouts, you can discover a new lease of energy and improve your physical fitness without sacrificing too much of your valuable time.

These workouts require no more than 20 minutes of your day, and they are perfect for anyone looking to maximize their health benefits in a shorter amount of time. These workouts also incorporate both cardio and strength training, ensuring a full-body workout, which can be done using equipment or just your body weight.

Our time-saving tips and tricks will make it simple to incorporate these workouts into your busy schedule. You deserve to feel good about yourself, regardless of how busy you are. So, why not try these quick and efficient 20-minute workouts and discover the body you’ve been dreaming of?

20 minutes? Even YOU have time for that!

Things that take just 20 minutes…. gearing yourself up to actually workout, scrolling through Instagram, deciding your most recent caption and thinking about what to cook for dinner… something to add to the list, just 20 minutes of movement that will help you work up a sweat and TRANSFORM your body.

Contrary to the old fashioned belief that a grueling 1 – 2 hour session in the gym or a long, boring and quite frankly painful run pounding the pavements is what you need to get fitter, stronger, more toned and lose weight, working out for 20 minutes (yes just 20!) comes with a plethora of life – changing benefits (not to mention it is FAR more enjoyable).

These short, sweaty and hugely effective workouts are NO joke. Have a read of these benefits to find a reason to schedule just 20 minutes a day for movement:

Faster results

20 minutes of exercise. We are all familiar with HIIT (high intensity interval training) and the reason for this is quite simple – it REALLY works. Short bursts of effective, smart cardio gets the blood pumping, the heart racing and the muscles working quickly and effectively. Research has proven that working out for 10 minutes at high intensity intervals is as effective for cardiovascular endurance as a 45 minute run. niix offers a plethora of these high intensity classes, head to the live workouts section to get involved

Burn more calories

Let’s face it, burning calories is a huge reason why a lot of us choose to exercise. So if I told you you get more back for your buck with regards to calories in just 20 minutes you would want it right? Research suggests that calorie burn, along with cardiovascular endurance, paired with a healthy diet is far more effective in short, high intensity activity than a steady long run/jog. Sign me up! Not to mention the calorie burning benefits just keep on coming with this type of activity (long after you have kicked your trainers off and finished sweating). Regular, consistent HIIT training can actually improve your metabolic rate keeping unwanted weight at bay.

Stay youthful

The gifts just keep on giving. Research has proven short, sharp and intense 20 minute workouts to have a profound, beneficial effect on ageing. As we age, the less efficient our energy producing cells become. By performing regular HIIT training this ability actually improves and can slow down the ageing process if performed consistently.

Improve your mental health

We all know about the benefits of physical activity on our physical health, but do we actually consider our mental health and wellbeing. These shorter workouts reduce the feel good hormone endorphins at a far quicker rate than a long winded jog or gym session. These workouts are far easier for us to schedule in and manage within our busy schedules meaning we are far more likely to wake up and do the workout and receive the desired benefits. Just 20 minutes does not seem like a chore and therefore keeps us looking forward to our workouts rather than dreading them and writing it off altogether. While ‘high intensity’ sounds daunting at first, it is widely recognised that this type of workout is considered fun, varied and enjoyable. This is likely because these workouts are time – efficient, creative and designed to be fun and energetic meaning you are more likely to stick to it and keep coming back. Studies suggest just 10 minutes of exercise can have beneficial effects on your brainpower, energy levels and productivity!

Benefits of 20 Minute Workouts

Short workouts can be incredibly beneficial for those who are strapped for time but still want to maintain their fitness level. In just 20 minutes, you can get a full body workout that can leave you feeling energized and refreshed.

High-intensity workouts are perfect for those who are looking to improve their cardiovascular fitness and burn calories in a shorter amount of time. Moreover, short workouts can help to prevent injuries that may occur during longer and more strenuous workouts.

By incorporating high-intensity exercises into your daily routine, you can effectively tone your muscles and improve your overall fitness level. So, the next time you think that you don’t have enough time for a workout, remember that just 20 minutes can go a long way toward achieving your fitness goals.

Elevate Your Metabolism:

With short and intense workouts, you can ramp up your metabolism and watch your body melt away unwanted calories even after your workout is finished.

This incredible phenomenon is scientifically called the “afterburn effect” and can keep your metabolism elevated for hours. See the results you desire with just a little extra effort!

Elevate your energy levels:

With a quick workout! Not only is exercise a proven mood booster, but even short workouts can leave you feeling more focused and alert.

And the benefits don’t stop there: with increased energy and a sharper mental state, you’ll be able to tackle even the most daunting tasks with greater ease and productivity. So why not try a mini sweat session today and reap the rewards of a clear mind and boosted energy?

Types of 20 Minute Workouts

Looking to shake up your workout routine? Look no further than the world of short workouts. In just 20 minutes or less, you can get a powerful workout that will leave you feeling energized and refreshed. And the best part?

There are so many different types of short workouts to choose from, including bodyweight exercises, cardio workouts, and strength training exercises. So whether you’re looking to build muscle, torch calories, or just get in a quick workout between meetings, there’s a short workout out there that’s perfect for you.

So why not give it a try and see what kind of fitness gains you can achieve in just 20 minutes a day? Here are some examples:

Bodyweight exercises:

As one of the most convenient and effective forms of exercise, bodyweight workouts are an excellent choice for people who want to keep fit and healthy without leaving their houses.

With no equipment needed, bodyweight exercises can be done at your own pace, making them perfect for those with busy lifestyles. These exercises, such as push-ups, squats, lunges, and planks, provide a full-body workout that can help increase muscle strength and endurance.

By focusing on your body weight as resistance, you can easily modify these exercises to fit your fitness level and goals. Overall, bodyweight exercises are a powerful tool for anyone, whether you’re a fitness enthusiast or a beginner.

Cardio workouts:

Cardio workouts are an excellent way to improve your heart health and give your body a great workout in a short amount of time.

These types of exercises can also help you lose weight and burn calories, making them a popular choice for those looking to get in shape. In just 20 minutes, you can complete a variety of cardio workouts, including running, jumping jacks, jump rope, and cycling.

These exercises can be done anywhere, making it easy to fit in a quick workout even on the busiest days. By incorporating cardio workouts into your fitness routine, you’ll be taking an important step toward improving your overall health and well-being.

Strength training exercises:

Strength training is an essential component of any fitness regimen. Not only does it aid in building lean muscle, but it also increases your metabolism, which is vital for burning calories and maintaining healthy body weight.

Whether you choose to use dumbbells, resistance bands, or other equipment, there are countless strength training exercises you can incorporate into your routine. From isolating your biceps with curls to toning your triceps with extensions to building a strong lower body with squats, the options are endless.

By committing to a consistent strength training program, you’ll not only see improvements in your physical strength but also your overall health and wellness.

Achieving your fitness goals is much more than just sweating it out on the treadmill for hours. To truly optimize your workouts, it’s important to combine cardio and strength training.

By working both your cardiovascular and muscular systems, your body will burn more calories and build more lean muscle mass. Not only will you see faster results, but your overall fitness level will improve with increased endurance, strength, and agility.

So next time you hit the gym, consider incorporating a mix of cardio and strength exercises into your routine for an effective and efficient workout that will help you reach your fitness goals.

Focus on compound exercises:

Compound exercises are the perfect addition to any workout routine and for good reason.

With the ability to work for multiple muscle groups at once, these exercises are incredibly efficient for individuals looking to maximize their workout in a shorter amount of time.

Squats, lunges, and push-ups are all excellent examples of compound exercises that target multiple muscle groups and help individuals build strength and endurance.

Incorporating these exercises into your routine ensures a well-rounded workout, and with their ability to challenge and push the body, it’s no wonder why compound exercises are a favorite among fitness professionals worldwide.

So challenge yourself today by adding compound exercises to your workout and watch as your strength and endurance improve in no time!

Pay attention to form and technique:

Achieving your fitness goals can be a challenging journey, but with dedication and hard work, it’s possible.

When it comes to working out, it’s important to remember that proper form and technique are essential to avoiding injuries and maximizing results. This is especially important during short workouts, where every second counts.

By taking the time to understand and utilize the correct form for each exercise, you’ll not only prevent injury, but you’ll also see better results in less time.

So, next time you hit the gym, take a few extra minutes to focus on your form and technique – your body will thank you for it.

Sample 20 Minute Workout Routines

Achieving your fitness goals doesn’t always require hours at the gym or expensive equipment. With our sample 20-minute workout routines, you can get a well-rounded workout that fits into even the busiest of schedules.

Whether you prefer to sweat it out at home or in the gym, our routines are designed to help you maximize your results in a short amount of time.

By modifying the workouts based on your fitness level and available equipment, you can challenge yourself while still staying safe and injury-free.

So, whether you’re looking to tone your muscles, boost your endurance, or simply improve your overall health, our 20-minute workouts are the perfect solution for a quick and effective fitness routine.