When you have a heavily scheduled day and need to spare some time to work out, it's best to choose the most effective exercises. If you are new to training, you need to choose exercises that won't increase the risk of injury, leave you too exhausted or demoralized. If you are someone with more experience, high intensity training programs are highly recommended. High intensity workouts have you starting with one circuit for 10 minutes, a one-minute rest break then another 10-minute circuit. Here are the best moves to do in a 20-minute workout
Squat jumps
Place your feet about two and half feet apart.
Turn your toes out.
Keep your back straight while facing forward.
Keep your knees facing the same direction as your toes.
Squat until your thighs are parallel to the ground.
Hold your arms in front of you as squat. Push them backwards as your jump.
Exhale as you jump as high as you can.
Mountain climbers
Start in a plank position.
Squeeze your bum and pull your shoulders away from your ears.
Pull your knee into your chest.
Keep your abs tight.
Quickly switch knees as you pull back the other knee. Make sure to squeeze your abs tighter so as not to lose the plank.
Continue to switch knees as though in a running motion.
Side lunges
Keep your back straight.
Shift your weight from the middle of your foot to the heel.
Lower yourself to the side as low as your knees will allow.
For a more robust effect, use dumb bells.
Push ups
Place your hands under your shoulders.
Keep your hips together. You can widen your feet if you need to feel more stable.
Your body should be straight from your shoulders to your feet.
Keep your neck in line with your shoulders.
Tuck in your elbows as you lower.
Arabesque dead leg lifts
Keep your back flat.
Make sure your weight is even in your foot.
Raise one leg behind you, with the toes pointed down and bend forward.
Bend as low as you can without falling.
Pull yourself to standing position without holding on to anything.
Hold a plank for 30s
Lie face down with legs extended.
Keep your elbows bent directly under your shoulders.
Clasp your hands.
Your feet should be hip-width apart.
Contract your abs then lift your body on your toes.
Maintain the push up position for at least 30s.
Spider lunge
Start at a pushup position.
Bring your left foot to the outside of your left hand while maintaining the plank position.
Return left foot the repeat with right foot.
These exercises- apart from the plank- can be done in sets of 10 or 15 depending on your levels of fitness.
They are exercises designed to engage every muscle group in your body from your core, biceps, triceps, abs, hamstrings and calves.
You can increase your speed and intensity as you become more comfortable with them ensuring that you eventually lose weight and increase your fitness.
