Working out against the clock: Try this 20 minute routine

Are you pushed for time when working out? You needn’t worry as a 20 minute workout is more than enough. (Shutterstock)

Are you pushed for time when working out? You needn’t worry as a 20 minute workout is more than enough for you to get in a great warm-up and workout. You will be amazed that only 15-20 minutes of interval training can help boost your metabolism, allowing you to burn more fat throughout the day.

So, what type of interval training can you do?

Whatever you enjoy and can stick to is best, so you can jog, run, sprint or skip. Body weight exercises, climbing stairs in your apartment, getting the lift back down as your recovery, mountain biking and swimming are also great options.

Interval training rules

Always warm up for 3-6 minutes.

An ideal warm up is using self-myofascia therapy to prevent soreness and injury. Myofascia therapy is releasing the fascia tissue that surrounds all the muscles in our body, this helps increase blood circulation and mobility to the tight muscles which occur as a result of extended periods of sitting down.

If you are pushed for time, pick only one muscle group to release. Targeting the muscles in the lower body is recommended as these are used far more during most exercises.

You can pick the following muscle groups: the hip flexors (located around the front of the hips), the quads (front of the thighs), Hamstrings (back of thighs) the glutes, (focus only on the lower and the side portions of your butt) or your calf muscles.

Since the fascia surrounding the muscles comes in many layers, it is essential to use a hard tool for the myofascia release in order to penetrate deep enough. Such tools as a baseball, or Lacrosse ball will be prefect for this release.

The release will take around 1-3 minutes per muscle group, depending on how tight the muscle is. Try focus on the tender areas, holding these pressure points for at least 30 seconds until you feel there is less discomfort, then you can move your way down to another point.

Using the exercise of your choice you can begin applying the routine listed below, working from an intensity scale of 1-10 – 1 being easy (you can hold a conversation) and 10 being very difficult (you will feel out of breath).

The high intensity routine

Step 1: Perform one minute as fast and hard as you can at level 8-10.

Step 2: Working at moderate intensity (Level 3-5), slow down the pace for a few minutes to allow your body to recover and catch your breath so you are able to push hard again.

Therefore, one round will last about around 4-5 minutes.

Perform this set for two more rounds, therefore the routine should last no more than 15 minutes in total.

Remember that you should always feel good before, during and after an exercise program. If you feel nausea or light headed, stop immediately.

If you are low on energy, chances are you need to fuel up and rest that day.

Use the motto “Train Don’t Drain,” as to under exercise is one of the hardest things in the world for most people.
 

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Last Update: Wednesday, 20 May 2020 KSA 09:43 - GMT 06:43
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