Been skipping your workout over and over because you don’t think you have enough time to get an “effective” workout in? This might be the biggest excuse we make for skipping our workout. Why? Well many of us have had it drilled into our heads that we must workout for at least 45 minutes at the gym or the whole trip is pretty much worthless. Who isn’t pinched for time these days and how could you possibly find a free 45 minutes every day to exercise?
What We Think We Must Do
Many of us think we need at least 45 minutes to even put in the effort to get to the gym. How could 20 minutes of exercise even be worth it? When you combine this scarcity mindset with your busy work day, then you are bound to skip workout after workout. This is one of the reasons why 36% of U.S. adults are not physically active during their free time. Yup, one third of us don’t do anything active at all when we aren’t workout. Hello couch potato status! That is terrible!
What We Think We Must Do
Many of us think we need at least 45 minutes to even put in the effort to get to the gym. How could 20 minutes of exercise even be worth it? When you combine this scarcity mindset with your busy work day, then you are bound to skip workout after workout. This is one of the reasons why 36% of U.S. adults are not physically active during their free time. Yup, one third of us don’t do anything active at all when we aren’t workout. Hello couch potato status! That is terrible!
A Little Goes a Long Way
What if it only took 20 minutes to really get a great workout in? Studies have found that simply walking at a brisk pace for ONLY 20 minutes can significantly reduce your risk of early death. This simple 20 minute brisk walk can reduce your risk of heart attack by as much as 40%. Seriously, how can you not find 20 minutes a day to help reduce your risk of dying?
No More Excuses
So what if you want to do more than simply walking 20 minutes a day? What if you want a great at-home workout that doesn’t take 45 minutes? Let’s put this into action by creating a quick, at-home workout! We can do this via heart-pumping circuits. You simply alternate between strength training moves and cardio exercises to get your heart pumping, calories burning, and you building muscle! Pick 6-8 exercises that work your entire body and perform them in a timed fashion (30 seconds each exercise), doing as many reps as possible. [Note: Always make sure you consult your doctor before beginning any exercise program.]
Here’s an example circuit workout you can try at home:
What if it only took 20 minutes to really get a great workout in? Studies have found that simply walking at a brisk pace for ONLY 20 minutes can significantly reduce your risk of early death. This simple 20 minute brisk walk can reduce your risk of heart attack by as much as 40%. Seriously, how can you not find 20 minutes a day to help reduce your risk of dying?
No More Excuses
So what if you want to do more than simply walking 20 minutes a day? What if you want a great at-home workout that doesn’t take 45 minutes? Let’s put this into action by creating a quick, at-home workout! We can do this via heart-pumping circuits. You simply alternate between strength training moves and cardio exercises to get your heart pumping, calories burning, and you building muscle! Pick 6-8 exercises that work your entire body and perform them in a timed fashion (30 seconds each exercise), doing as many reps as possible. [Note: Always make sure you consult your doctor before beginning any exercise program.]
Here’s an example circuit workout you can try at home:
- Decline Pushups
- High Knees
- Step-Ups
- Heel Jacks
- Squat with Shoulder Press
- Crunches
- Lunges
Perform this set of exercises (each for 30 seconds) 3 times in a row with about a 1-2 minute break between sets. You can blow through this workout at home in as little as 15-20 minutes and if you push yourself - you will be totally gasses!
Wrap-Up
No, this quick body weight workout won’t have you building incredibly massive shoulders or help you bench 300 pounds, but it will help you crush calories and get your heart rate elevated. That’s way better than sitting on the couch smashing a bag of chips right? Don’t be a statistic – get up and get active starting today!
Author Bio
Josh (M.S., PT) is the founder and editor of Always Active Athletics: “Fit.Food.Life – No Gym Required!” He strives to combine the latest science with fitness to help everyone exercise smarter from the comforts of their own homes!
Wrap-Up
No, this quick body weight workout won’t have you building incredibly massive shoulders or help you bench 300 pounds, but it will help you crush calories and get your heart rate elevated. That’s way better than sitting on the couch smashing a bag of chips right? Don’t be a statistic – get up and get active starting today!
Author Bio
Josh (M.S., PT) is the founder and editor of Always Active Athletics: “Fit.Food.Life – No Gym Required!” He strives to combine the latest science with fitness to help everyone exercise smarter from the comforts of their own homes!