Sometimes finding the time to exercise isn’t easy when you’re busy. The good news for all you workaholics out there is you only need 20 minutes of exercise per day to get and stay fit.
Renting fitness equipment is a great way to exercise when you want to without your workout being dictated by gym opening hours. It also means you can do 20 minutes per day without feeling guilty that you should be doing an hour – because seriously, who has time for that?
If you want to boost your metabolism, burn calories and strengthen muscles then check out these 20-minute exercise routines you can do on a electric treadmill, exercise bike or a rowing machine, whichever takes your fancy!
20 Minute Electric Treadmill Workout
This is a high-intensity electric treadmill workout that’s more beneficial for boosting your cardio fitness than if you were to do an hour of steady state cardio.
Step 1
Warm up for 5 minutes at a steady pace (this is also your rest speed).
Step 2
Choose your high-intensity speed and run faster for 30 seconds at that speed.
Step 3
Walk at your rest speed for 1 minute.
Step 4
Repeat x 8 to take you to 17 minutes.
Step 5
Cool down with a walk for 3 minutes, and finish with some stretches.
20 Minute Exercise Bike Workout
Working out for 20 minutes per day on an exercise bike can help you burn calories and is a great way to tone up your legs. The trick is to have enough resistance in the pedalling and to mix up the pace to challenge the heart and lungs.
Step 1
Warm up for 5 minutes with a light pedal at medium resistance.
Step 2
Pedal at high resistance for 15 seconds, then low resistance for 1 minute 15 seconds. Do four rounds of this.
Step 3
Pedal at high resistance for 20 seconds at full speed, then low resistance for 1 minute 40 seconds. Do four rounds of this.
Step 4
Cycle at low speed for a minute or two at low resistance to cool down and let your muscles recover.
20 Minute Rowing Machine Workout
With a rowing machine, you can get a great all over workout from your shoulders to your calves in just 20 minutes, check out the correct indoor rowing technique.
Step 1
Row at a moderate pace for 500 metres to warm up.
Step 2
After warming up, you can:
Set resistance levels to their highest and perform sets of 10, 15 and 20 power strokes. Slow down the pace for 60 seconds in between to medium effort, repeat sets for 20 minutes.
Set resistance levels to their lowest. Row really hard for 1 minute, then slow down for 1 minute to 50% of your full effort. Repeat for 20 minutes.
Step 3
Cool down after the last interval with easy rowing as well as doing some stretches.
