20-Minute Workout

The content for this blog was gathered during an interview with a subject matter expert. The article was posted on the company blog and in the printed magazine (in the screen shot). The accompanying social media posts are below.

When your time is a precious commodity, this in-and-out exercise regimen makes every second count

20minworkout_screenshotIn the time it takes to rent a movie, watch half an hour of television or fold a load of laundry, you could put in a full-body workout that will help keep you on the track to fitness. No matter how jam-packed your life is, finding 20 minutes on a regular basis to spend at the gym is a realistic and achievable goal.

Since almost everyone can squeeze an extra 20 minutes out of his or her day, we put together a no-nonsense fitness regi- men that will have you in and out of the gym in about the time it takes to drop your dry cleaning. Although you’re not likely to burn as many calories in 20 minutes as you will in an hour, a well-spent 20-minute gym session on a regular basis can go a long way to helping you maintain — and even help improve your fitness.

While circuit training doesn’t work for everyone, when you’re in a time crunch it can be a smart way to navigate the gym. Putting yourself on a choreographed circuit will give you a complete workout in no time flat. To keep it interesting and effective, cycle through these three full-body circuits put together by Israel Allen, Fitness Manager at the Southlake, Texas 24 Hour Fitness.

“These scripted 20-minute circuits will help you achieve overall fitness. Since time is of the essence, the goal with this workout is to get the most bang for your buck, he says.” he says. “You want to keep in mind that the best total-body workout covers flexibility, cardio, core, and muscle strength all in one.” – Israel Allen

Circuit One

Step 1: Body-Weight Squats

Position your feet shoulder-width apart facing straight ahead. Place your hands on your hips or down at your sides. Lift your chest up and pull your abs in tight. Slowly bend your knees and lower your hips down as far as you can without lifting your heels off the floor. After a brief pause at the bottom, push your weight back up to the starting position. Start with one set of 20 squats. Add dumbbells when this becomes easy.

Step 2: Rotating Planks

Drop down to a push-up starting position. Raise one arm towards the ceiling while rotating the torso 90 degrees – forming a “T” with your body. Return to the push-up position and repeat for 10 reps on each side. For an added strength benefit try adding a full push up between each side.

Step 3: Repeat

Do two additional sets of each exercise to complete the circuit.

Circuit Two

Step 1: Prone Cobras

Start in a facedown or prone position with your arms above your head in a “Y” position with your palms facing down. Keep your chin tucked and pull your abs in tight. Slowly raise your chest and shoulders off the floor while bringing your arms towards your waist forming an “A” position with your palms facing up. Repeat 10 times slowly.

Step 2: Reaching Lunges

Get into a lunge position – step forward with one food and slowly lower your back knee until almost touching the floor. As you’re moving into a lunge position, lift your arms up to reach towards the ceiling. Do 10 reps on each side. Make sure you feel a stretch on the hip as well as the lats.

Step 3: Repeat

Do two additional sets of each exercise to complete the circuit.

Circuit Three

Step 1: Stationary Inchworm

Starting at the top of a push-up position, walk your feet towards your hands, lifting your hips into the air forming a “V” position. Slowly walk your feet back out to the starting position. Do 10 reps slowly.

Step 2: Single-Leg Romanian Dead Lifts

Start with your feet hip-width apart and your chest lifted and abs pulled in tight. Slowly lift one foot off the floor behind you, balancing on a single leg. Keeping your back straight, slowly bend forward at the waist until your back is perpendicular to the floor. Slowly return to the starting position. Do 10 reps on each side. Add dumbbells when this becomes easy.

Step 3: Repeat

Do two additional sets of each exercise to complete the circuit.

About the Author

Israel started as a personal trainer with 24 Hour Fitness over 11 years ago. He has a BS in Exercise Science and an MS in Performance Enhancement and Injury Prevention. Israel, a self-proclaimed fitness geek, has acquired more than 20 national personal training certifications while working in the industry. Israel has represented 24 Hour Fitness at three Olympic games (Beijing, Vancouver and London) as well as on NBC’s The Biggest Loser. Currently, Israel is a Club Manager at our Valley Ranch Sport club in Irving, Texas.

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