20 minutes seems like a magically short time to get fit, right? Well, the truth is, you absolutely can! If you’re consistent and work hard, 20 minutes of exercise a day can bring big health benefits.
A recent study by the American College of Sports Medicine confirms that 20 minutes of vigorous exercise is enough to stay fit. This could be brisk uphill walking, jogging, cycling, or swimming.
The only bad workout is the one that didn’t happen
Why Short Workouts Work
It’s quality over quantity that is important. When normally people quote 140 hours of standard activity per week, they’re quoting moderate exercise.
For your physical health, you can break a moderate level of exercise down to 30 minutes a day, for five days a week or you can increase the intensity of your exercise and do 20 minutes each day.
Matching Workouts to Your Goals
If you have specific fitness goals, like weight loss, muscle gain, or increased stamina, you’ll need to adjust your workout intensity and duration accordingly. Aim for at least 10 minutes of continuous exercise before taking a break.
Throughout your day, try to move regularly and sit less, as sitting too much slows down your metabolism.
What Are The Benefits of 20-Minute Workouts?
Luckily, just these 20 minutes of exercise can be enough to offer you a better, improved, and more fulfilled healthy life. Here are the benefits, that you can gain:
- Reduced risk of all-cause mortality and chronic disease
- Improve your mood.
- Lower feelings of depression, anxiety, and stress.
- Helps with weight management.
- Increases your energy levels.
- Helps strengthen your bone density.
- Reduce stress and increase sleep quality.
- Increase skin health.
- Improves memory and brain functions.
- Helps you to age healthily.
It’s not about having time, it’s about making time
| Exercise Type | Intensity Level | Calories Burned (Approx.) | Main Benefits |
|---|---|---|---|
| Brisk Walking (Uphill) | Moderate | 130-150 | Improves cardiovascular health, strengthens legs |
| High-Intensity Interval Training (HIIT) | Vigorous | 200-300 | Burns fat, boosts endurance, tones muscles |
| Jogging | Vigorous | 180-240 | Improves heart health, strengthens bones |
| Swimming | Moderate/Vigorous | 150-200 | Full-body workout, improves flexibility and joint health |
| Cycling (Fast Pace) | Vigorous | 200-250 | Builds leg strength, improves lung capacity |
| Bodyweight Circuit (Pushups, Squats, Planks) | Vigorous | 180-220 | Tones muscles, improves strength and stability |
Building a Consistent Routine
Build a consistent routine and you’re on your way to getting fit! Remember, if you can find time to run an errand or doom scroll on your phone, you can take time out to exercise. Twenty minutes a day is convenient, and a smaller goal to meet than an hour-long workout.
Final Words
Overall, it is important to remember that some movement is better than none. Set yourself up to reap the benefits of better health, starting today!
