Try This Express 20-Minute Exercise Routine
Yes, even 20 minutes of physical activity at least three times per week can steer you toward a fitter, healthier, happier you. Whether it be a brisk walk or a jog/run or a yoga session or working out with weights. Any and all physical activity will contribute to building your fitness, the strength of your bones and muscles, and your endurance. It should also be noted that exercise can improve your overall mental health too.
When you exercise, the body releases endorphins (chemicals) that improve your mood and help you feel more relaxed, which in turn, helps you to deal with stress and gives you a better chance of not falling into a state of depression.
Physical activity helps to boost your energy levels and clears the head by assisting brain function to enable you to think clearer and make better judgment calls. It helps keep you sharp as you age.
Being physically active also reduces the risk of serious diseases such as heart disease by reducing fat around the arteries and blood vessels. It also helps your body manage blood sugar and insulin levels to avoid diabetes. And to be honest, who doesn’t want to avoid health issues?
Another benefit of a 20-minute exercise routine is that it increases blood flow, which in turn kick-starts your metabolism. The rate of your metabolism determines how many calories you burn throughout the day. Exercise is a very effective way to help maintain your weight or reduce it if you are so inclined.
Exercise is another factor in achieving a good night's sleep. Don’t listen to people who say that sleep is overrated. Sleep is a necessary process that we cannot do without. It is essential for mental and physical health and helps to restore our brains as well as our bodies.
The Express 20-Minute Workout
For this particular express workout, you will need a skipping rope and an exercise mat is optional. Find somewhere comfortable with enough room to use your skipping rope.
Directions:
At least 15 minutes before you begin, drink a tall glass of room-temperature water. This will keep you from dehydrating throughout your exercise routine. Dehydration can lead to muscle fatigue and loss of coordination if you’re not careful. Please drink water. This applies during and after exercise too.
Stretching exercises will start the process of increasing heart rate, blood flow, and body temperature. It also prepares your joints for movement, increasing your flexibility so you can manage your exercises with better form, and it lessens the chance of acquiring an injury.
Another significant point is to remember to breathe deep breaths while you exercise, inhaling through your nose and exhaling through your mouth. This also helps you to keep a rhythm.
1 —
Stretching Exercises
Stand up straight and raise your arms in the air. Slowly bend over from your waist to touch your toes, or as close as you can get to your toes, exhaling as you bend over. Repeat two more times. Your flexibility should improve over time.
Next, standing again, reach for the stars, and stand on your toes. Stretch your body up as far as you can and hold for 10 seconds. Repeat two more times.
Stand at your kitchen bench or table. Place your hands on the table. Place your right leg behind you and bend the left leg like your body is leaning towards the table. This will stretch your quadriceps (front of thigh) and calf muscles. Hold for 10 seconds. Follow with the opposite leg and repeat twice more on each leg. *If you are outdoors, look for a fence about between waist and chest height.
Next, still standing with your hands on the table, place your right leg behind you again. This time, push your bottom back from the table and hold for 10 seconds. This one stretches your hamstring muscles. Follow with the opposite leg and repeat twice more on each leg.
Place your right arm across your chest so your right hand is past your left shoulder. Place your left hand on your right elbow and push it further to your left side. Hold for 10 seconds. Do the same with the opposite arm and then repeat twice more for each arm.
Next, place your right arm up in the air, place your left hand on your right elbow and pull your arm back over your head. Hold for 10 seconds. Do the same with the opposite arm and repeat twice more for each arm.
Now you should be ready to jump rope.
2 —
3 Sets of 5-min Jump Rope Intervals
Skip for the first set.
Jump faster for the second set.
Skip for the third set.
Remember to drink some water in between each set.
3 —
Stretching Exercises
Repeat the stretching exercises from above and shake it all out when you are done stretching. I’m about to repeat myself again and I would like you to drink some more water.
Express 20-Minute Exercise Routine
If this express 20-minute exercise routine doesn’t get your heart pumping, I don’t know what will. If you are a beginner, don’t stress if you don’t get through the skip and jump rope all at once. The beauty is that you can build on your strength and endurance until you do. You may want to start with just one set of skipping at first and then try one set of jumping the next time. In your own time, you can put the sets together.
When creating an exercise routine at home, you may like to add this quick workout as one of your sessions.
Let me know in the comments below how you go. I’m very interested to hear from you.
NB: This article should be used for informative and educational purposes only and is not intended to be taken as expert advice. If you’re concerned, consult a health professional before introducing any major changes to your exercise routine.