Getting your daily exercise needs can be a challenge sometimes with everyone having busy schedules and hectic lives, but even doing a quick 15 to 20-minute workout routine can make a difference for your overall health.
It is important to remember to take care of your body through exercise. Not only does it help with your physical well-being but the chemical reactions occurring in your body after exercise help your mental well-being as your body releases dopamine.
Dopamine improves one's own mood and is overall beneficial for mental health.
A simple 20-minute workout can also serve as a time to reflect, relax and unwind from the long day you might have had. Many people see workouts and exercise as another form of meditation as it allows you to disconnect from the daily and look inward.
With all this being said here is how you can complete an all-around beneficial workout every day in 20 minutes!
20-Minute Workout
Step 1 - Stretch it out
Like with any workout routine it’s important to start out with a stretching part of the exercise in order to get your body ready for strenuous movements. This is especially important if part of your job or daily life is working at a desk for hours on end.
Stretch your arms
30 seconds each arm
Place your arm across your chest and stretch it out using your other arm. Do the same with alternating arms.
Follow the diagram below.
Stretch your legs
30 seconds each leg
Grab your leg from behind you and hold still. Alternate legs each time.
Follow the diagram below.
Leg Lunges
30 seconds each leg X2
Stretch your hamstrings by lunging your legs alternating sides 2 times each leg.
Follow diagram below.
Jumping Jacks
20 Jumping Jacks - to get you ready for cardio
Step 2 - The workout !
Do exercises in this part x2
Get ready to work it out !
Duck walk to stand
2 minutes
Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and bringing your thighs about parallel to the floor.
Follow diagram below
Squat pulse
1 minute
Stand with your feet hip width apart and core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.
Follow diagram below
Flutter Kick
1 minute
Lie faceup with your arms on the floor by your sides. Prop yourself up with both of your arms bent to 90 degrees, so you’re in a reclined position.
Engage your core and lift both legs about 6 inches off the floor. Keep your core engaged so you do not add additional stress to your lower back. If this is too challenging, bring your legs higher.
Follow diagram below
Mountain Climber
1 Minute
Start in high plank, with your wrists under your shoulders, legs extended behind you, and your core engaged.
Engage your core and draw your right knee to your chest.
Follow diagram
Part 2 - Cardio time!
Let’s get moving!
Star Jumps
Do 15 times
To do a star jump, stand tall with your arms by your side and knees slightly bent.
Jump up, extending your arms and legs out into a star shape in the air.
Land softly, with your knees together and hands by your side.
Keep your abs tight and back straight during the exercise.
Follow diagram
Burpees
15 times - take 1 minute break - another 15 times
To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2).
Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).
For an easier burpee, don't kick out into the push-up position and stand up instead of jumping.
Follow diagram
Jump Rope
3 minutes
Jump rope or jump in place while rotating hand as if you had a jump rope in your hands
Jump at your own pace continuously
Cool down
2 minutes
Stretch your arms and legs in the same manner during your warm up to cool down down from your work out.
Congratulations! You finished your daily 20 minute workout!
If you are more of a visual learner check out these excellent 10 and 20 minute workout videos on YouTube that inspired this workout circuit.
Do not forget to hydrate before, during and after all of your workouts!
Use your WonderSip Straws to help you hydrate along the way!
