THREE 20 MINUTE AT HOME WORKOUTS
At home, in the park, at the gym. . . these 20 minute workouts can be done anywhere. High intensity workouts are the best way to get the most out of your workout in a short period time. We’re living in a time starved world so the quicker and easier, the better. These quick workouts aren’t “easy” in terms of intensity. They’ll torch calories and accomplish more in a shorter period of time. Sound like a deal?
As with all of our workouts, make sure to do a YouTube search for any moves you’re not familiar with or reach out to a local fitness professional if you have questions about the movement or form. It’s super important to be safe when working out to prevent injury and get the most out of your workout.
WARM UP: Always warm up for at least 5-10 minutes before your workout. A sufficient warm up can consist of your walk to the gym (if it’s just around the corner from your home or office), some dynamic flexibility or foam rolling
COOL DOWN: A good cool down is also important after your workout. Cool downs can consist of walking, light jogging, static stretching, dynamic stretching or foam rolling.
WHAT YOU NEED: You may want all or some of the following…
Water bottle (necessary)
Fitness or yoga mat
Dumbbells, Medicine Ball or Resistance Band
HOW TO: All exercises should be performed with as much intensity as possible. Please choose a weight or band that is appropriate for the timed interval. No more than 20 seconds rest in between exercises (if possible based on your fitness level).
THREE 20 MINUTE WORKOUTS
Workout 1 – Full Body
Jump Squats – 1 Minute
Push Ups (as vigorous as you can) – 1 Minute
Walking Lunges (weighted if necessary) – 1 Minute
Dips – 1 Minute
*Repeat 5 Times
Workout 2 – Upper Body
Rows (band or weighted) – 1 Minute
Chest Press or Push Ups – 1 Minute
Overhead Press (band or weighted) – 1 Minute
Bicep Curls (band or weighted) – 1 Minute
Tricep Overhead Extension (band or weighted) – 1 Minute
*Repeat 4 Times
Workout 3 – Full Body (focus on legs)
Squats (air or weighted) – 1 Minute
Sprint – 30 seconds (or as long as you need to feel taxed)
Alternating Forward Lunges (air or weighted) – 1 Minute
Burpees – 1 Minute
*Repeat 5 Times
Enjoy the workouts! FORM IS IMPORTANT! There is no reason to do an exercise if you’re doing it wrong or if it could cause you injury. Make sure to check with your local fitness trainer if you’re not sure how to do a move or for form. You can also do a quick YouTube search for any exercise to see proper form.
If you need personalized guidance or motivation for workouts or nutrition, check out our Health & Wellness Coaching. We offer it online (Skype or FaceTime) or in person at the retreat and for local Delray Beach residents.
We hope you enjoyed this blog post! If you have questions, please type them in the comment section below.
Best In Health,
Margot + The Vita Vie Retreat Team