yoga

The Workout for When You Don’t Have Time

You’re busy. I’m busy. We’re all busy. But we all know how important exercise isΒ to not only our longterm health, but our work productivity and emotional sanity for that matter. I don’t know about you but I get agitated, unmotivated, and anxious if I don’t workout regularly. Today I’m sharing my go-to workout routine when I only have 20 minutes to spare. I like to do this workout first thing in the morning so that I can shower right after and get ready for the day. If I’d rather sleep in, I’ll do this in the evening right before sundown which is great for de-stressing after a long day, enjoy some fresh air and the sunset.

All you need for this workout is a pair of dumbbells and if you don’t have any with you, swap for some heavier soup cans, water jugs, or anything heavy you can dangle from your hands. This workout includes warm up, cardio, and full body strength training combined into only 3 moves. Shall we now?

Workout Summary: (20 Minutes)

Cardio Warmup:
Walk – 1 minute
Jog – 1 minute
Run – 7 minutes
Walk – 1 minute

Strength Training:
Weighted Lunges – 3 minutes
30 second break
Single Leg Deadlifts – 3 minutes
30 second break
Sunny Side Push-Ups – 3 minutes
30 second cool down

Cardio Warmup:

Quick workouts

Start off your workout by going outside! Wake your body up with some fresh air. Start off by walking swiftly for a minute, jogging for the next minute, then run at a constant pace for the next 7. Spend the last minute of this 10 minute cardio warmup by slowing down your heart rate with a swift walk again. Personally I hate running so getting it over with in 10 minutes is great to me! If you want to challenge yourself even more, trade off between sprints and jogging every 30-45 seconds for the 7 minutes. Slow your pace if running is not your thing.

Strength Training:

Onto our 3 strength training moves! Lunges are my least favourite lower body motion ever but they’re amazing for your legs, butt, and balance! After running I like to do 4 sets of 15 reps with 15lb dumbbells. If you don’t have weights, place your back leg up onto something elevated like a chair. Just watch that your knee doesn’t go over your toes.

Single leg deadlifts are one of my favourite full body exercises because they target your hamstrings, back, calves, core, and balance stability. I use one dumbbell 8-15lbs and complete 3 sets of 15 reps. The trick here is to keep your eyes locked onto something in front of you to keep your balance, tighten your core, and squeeze your butt. Form is super important here and I promise you will feel this one the next day!

The last move of this workout is a fun twist on the classic push-up where after each push-up you rotate your body into a side plank reaching for the sky. This targets not only your chest, triceps, and core, but now you’re engaging your obliques too. I try doing 3 sets of 12 reps for this exercise and if you can’t stay on your toes, no worries, bring it down to your knees.

Always stretch a bit after you finish to avoid sore muscles and prevent injury. If you’re really short for time,Β sneak in a few stretches in the shower which feels great with the warm water!

Are you strapped for time? How do you find time to workout? Let me know in the comments how this workout is for you!

 

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