You lead busy a life, and finding time to stay healthy is tough. Fortunately, all you need is 20 minutes of exercise per day to get fit. If you don’t have the time to go to the gym every day, here’s how you can get in shape quickly from just about anywhere—little-to-no equipment required.
We’ve consulted with trainers and fitness experts to put together a plan that keeps you active every day, helps you grow stronger, and varies from day to day so you don’t get bored. It only requires 20 minutes of your time, and each workout concentrates on a different muscle group so you’re not overworking any part of your body. We’ve even built a little mini-app into this article to randomly generate a new workout routine for each day to keep your workouts fresh.
Exercising every day may also seem a bit daunting, but because the time commitment is so small it’ll be a lot easier than you think. A daily routine also comes with the benefit of starting a good habit, and that will make it easier to continue your exercise routine as time goes on.
First, let’s take a look at what a week will generally look like. After that, you’ll be able to generate different types of workouts based on muscle groups to come up with your own plan. So, without further ado, let’s get started.
A Sample Week
You can organize your workouts into any combination you like. If you’d prefer to concentrate more on your core than your upper body, you can do more core-based exercises each week. If you prefer a higher concentration in another area, you can do that as well. Assemble the workouts into a routine that works well for you. If you’re not sure what you want, you can use this schedule to get a good balance:
- Monday: Upper Body
- Tuesday: Core
- Wednesday: Lower Body
- Thursday: Upper Body
- Friday: Core
- Saturday: Lower Body
- Sunday: Relaxation
Each set of exercises you’ll do in a given day target your chosen muscle group and incorporate cardio as well. The goal is to keep moving with very short breaks for the full 20 minutes. This will keep your heart rate up while you’re doing exercises like pushups, which aren’t designated as cardio exercises. In many cases you’ll also get cardio-specific exercises like interval sprints to pair with the work you’re doing on your arms, legs, and core. Some exercises will take on both at the same time naturally, and some routines will incorporate a little bit of everything so you’re not completely ignoring any muscle group. If you’re ready to get started, move on to the next section and generate your first workout.
Generate a New 20-Minute Workout
Ready to exercise? Just click any of the following four buttons to generate the type of workout you want. Each time you click you’ll get a combination that’s a little bit different. Each set will be pretty concise. If you need help learning each exercise, just click the link by each routine called “How do I do this?” That will expand the routine to include detailed information on how to perform each exercise in it, plus video demonstrations so you can see how it all works.
Read More : http://lifehacker.com/5909383/a-20-minute+per+day-plan-to-get-in-shape-for-people-too-busy-to-exercise