{"id":3731,"date":"2025-03-21T06:57:33","date_gmt":"2025-03-21T06:57:33","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/the-effectiveness-of-a-20-minute-workout.html"},"modified":"2025-03-21T06:57:33","modified_gmt":"2025-03-21T06:57:33","slug":"the-effectiveness-of-a-20-minute-workout","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/the-effectiveness-of-a-20-minute-workout.html","title":{"rendered":"The Effectiveness of a 20-Minute Workout"},"content":{"rendered":"

When your schedule is crammed with appointments and your to-do list is endless, sneaking off for an hour-long workout can seem like an impossible task.<\/p>\n

So, instead of skipping your workouts altogether, shorten them. If it\u2019s done right, a 20-minute workout can be an effective way to stay fit when exercise is the last thing on your mind.<\/p>\n

Read on to learn how.<\/p>\n

Benefits of a 20-Minute Workout<\/h2>\n

Longer workouts are great for shedding fat, building muscle, and reaching next-level strength and fitness. That\u2019s why you\u2019ll find them in many programs on\u00a0OzHelp\u00a0\u2014 like\u00a021 Day Fix,\u00a010 Rounds, and\u00a06 Weeks of THE WORK.<\/p>\n

But a 20-minute workout can be incredibly effective, too. Here are some key benefits of short-and-sweet workouts.<\/p>\n<\/p>\n

Efficiency<\/h3>\n

\u201cWhen it comes to losing fat, building endurance, and elevating cardiovascular fitness, density is more important than duration,\u201d says Trevor Thieme, C.S.C.S..<\/p>\n

\u201cThat\u2019s why a 20-minute workout that keeps the intensity high and rest periods short can deliver the same \u2014 or even better \u2014 results as a lower-intensity workout that\u2019s two or three times as long,\u201d Thieme adds.<\/p>\n

Convenience<\/h3>\n

\u201cShorter, more concise workouts are easier to fit into hectic schedules,\u201d notes\u00a0Jack McNamara, M.S.c., C.S.C.S., a clinical exercise physiologist and NASM-certified personal trainer in London, England.<\/p>\n

Easier to Stick To<\/h3>\n

No matter what else you have going on in your life, 20-minute workouts could be all you need to build a healthy routine and stick with it. After all, it\u2019s tough to skip a workout that takes less time than most Zoom meetings.<\/p>\n

How to Get the Most Out of a Quick Workout<\/h2>\n

\"\"If you only have 20 minutes at home or the gym, here are a few tips for maximizing your time.<\/p>\n

1. Give it everything you\u2019ve got<\/h3>\n

\u201cYou want to keep the intensity high to crank up your heart rate, elevate your\u00a0metabolism, and kick your calorie-burning into high gear,\u201d Thieme says.<\/p>\n

\u201cYou\u2019ll know you hit the sweet spot if you finish your workout feeling sweaty and challenged, but also motivated and energized,\u201d Thieme adds.<\/p>\n

Feel spent and defeated? You probably went too hard. Dial it back a bit next time.<\/p>\n

2. Try a higher-intensity workout<\/h3>\n

High-intensity interval training (HIIT) is a great way to maximize the benefits of a short workout if you\u2019ve been exercising for a while, though beginners should work their way up it.<\/p>\n

HIIT involves alternating short bursts (10 seconds to 2 minutes) of exercise at all-out intensity with equal to shorter periods of rest or low-intensity exercise. It can be performed with strength exercises or traditional cardio options like biking, rowing, or running.<\/p>\n

Push hard during those work intervals, and you shouldn\u2019t be able to speak even in short sentences.<\/p>\n

An alternative to all-out efforts followed by brief periods of rest is most-out effort that doesn\u2019t stop. For insance, OzHelp LAVA, the upcoming program from Super Trainer Elise Joan, is a blend of power yoga,\u00a0primal movement, and bodyweight strength training that flirts with your limits for 20 uninterrupted minutes to build muscle, cardiovascular endurance, and greater ease of movement.<\/p>\n

3. Use combination exercises<\/h3>\n

Combination exercises merge at least two different movements into one fluid, complex task. The key is to choose exercises that target opposing body parts so that one can take a breather while the other one works.<\/p>\n

\u201cCombining two exercises forces your heart to work harder, which is a great way to boost the intensity and sneak in some extra cardiovascular training,\u201d McNamara says.<\/p>\n

And let\u2019s not forget, targeting more body parts at once means more calories burned and more muscles worked, which can ultimately result in more muscle overall.<\/p>\n

Try these two combination exercises:<\/p>\n