A 20-minute express workout should focus on high-intensity exercises to maximize effectiveness in a short amount of time. Here’s a sample workout routine that you can try:
Warm-up (3 minutes):
- Jumping jacks: 1 minute
- High knees: 1 minute
- Arm circles: 1 minute
Main Workout (15 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the entire circuit, and then repeat it for a total of three rounds.
- Bodyweight Squats:
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back.
- Keep your chest up and back straight.
- Return to the starting position by pushing through your heels.
- Push-ups:
- Maintain a plank position with hands shoulder-width apart.
- Lower your body by bending your elbows.
- Keep your body in a straight line.
- Push back up to the starting position.
- Mountain Climbers:
- Start in a plank position.
- Bring one knee towards your chest and then quickly switch legs.
- Keep your hips down and maintain a fast pace.
- Jump Lunges:
- Start in a lunge position.
- Jump and switch legs in mid-air, landing in a lunge with the opposite leg forward.
- Keep a controlled and steady pace.
- Burpees:
- Begin in a standing position.
- Drop into a squat position and place your hands on the floor.
- Jump your feet back into a plank position.
- Perform a push-up.
- Jump your feet back towards your hands.
- Explosively jump up from the squat position.
- Plank with Shoulder Taps:
- Start in a plank position.
- Tap your left shoulder with your right hand, then tap your right shoulder with your left hand.
- Maintain a stable plank position throughout.
Cool-down (2 minutes):
- Forward fold: 1 minute
- Chest opener stretch: 1 minute
Listen to your body, modify the exercises as needed, and stay hydrated. This routine covers various muscle groups and incorporates strength and cardiovascular exercises for a quick and effective workout.