20 Bodyweight squats.
10 Walking lunges (each leg).
10 Dumbbell rows (use a water jug or other weight).
15 Second Plank.
30 Jumping jacks.
You can take a 30-second break between each set of exercise. Try to sip water in between to keep your body hydrated.
You can also substitute the workout circuit with a 20 minutes workout cardio on alternate days. Incorporating cardio in your workout routine has many benefits. It could be in the form of running, walking, or cycling.
Doing a high-intensity workout boosts your mood as they help the brain release endorphins, which is a feel-good chemical. It reduces arthritis pain as well as stiffness through the involvement of joint movement. Incorporating cardio also helps to prevent and manage high blood pressure, heart disease, and even diabetes.
Our 20 minutes workout plan will work wonders for both your physical and mental health. This combined training program is a proven plan that helps to straighten your heart and muscles. Performing each exercise in the right posture helps you to burn more calories and control your appetite.
All you have to do is start slowly, and you can get fit fast without a plan. That is why we have designed this program, especially for beginners. However, there are three elements that you have to keep in mind:
1. Warm-up before your daily session. Warming up for about 5 minutes helps to boost the cardiovascular system gradually. It increases the blood flow to your muscles that further helps to burn fat fast.
2. Conditioning is the second element that involves a little cardio, like walking. Doing so develops your aerobic capacity, enhances the depth of breathing, and increases muscle endurance.
3. Cooling down is the third element. At the end of your workout session, cool down for about 5 minutes. You can do so by stretching the calf muscles, hamstrings, quadriceps, lower back, and chest. This post-workout stretch helps your heart rate and muscles to return to normal. This process is also effective for your mental health as it gives you a sense of satisfaction and leaves a refreshing effect on your body.
Furthermore, if you want to know about our other effective weight loss programs, feel free to contact us today.