May 14th, 2012Top StoryA 20-Minute Daily Exercise Plan for People Too Busy to Work OutBy Adam Dachis
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 WeekYou 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:
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 WorkoutReady 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. Go ahead and give it a shot: Upper body workout Lower body workout Core workout Relaxation plan Click the button above! Pushups and Dips
You can take a 15 second break between each set, but avoid breaks if you don't need them. On the last sets of pushups and dips, go beyond 15 if you can. If you find that performing 50 of each is too easy for you, add five to the first set of each. If it's too hard, subtract 5 from the first set (or from each set, if necessary). These exercises are pretty simple, but it's easy to do them with improper form. Watch this dip instruction video and this pushup instruction video for pointers on each exercise. Upper Body Towel ExercisesClick to view Despite the hyperbole surrounding this set of exercises, it's actually very effective at building a stronger upper body. Better yet, you only need yourself and a small towel (or a shirt). You can watch the video for a demonstration, or view a rundown of each exercise.
All of this should take you about 7-8 minutes total. You should spend 30 seconds on each exercise in the list with a 15 second break in between (with the exception of the warm up exercises, which should be done consecutively without interruption.) This routine was designed to be repeated three times in a row, so if you wanted to repeat it three times to get your full 20 minutes you could do that. Alternatively, you can perform it once and combine it with the other exercises on your list. Dynamic Cycle ARoger Lawson: "Set your timer for 10 minutes and cycle through each exercise described below for the prescribed number of repetitions (reps), aiming to complete as many cycles as possible within the time limit. Rest only as much as you need to between each exercise and cycles."
If you find that you can't do as many reps as recommended, scale it back to whatever you can do at that moment. Also, if you can do more reps, challenge yourself and go for it as long as your form remains respectable. Interval SprintsClick to view Interval training is, essentially, the basis of every
If you need a greater challenge, add wrist weights. Fartlek (Speed Play)Click to view Take a moment to laugh at the name and then get ready for Fartlek to kick your butt. It's a type of interval training where you pick a set distance and vary your speed as you run it. There are many ways you can break the distance down, but here's one example:
You can incorporate Fartlek anywhere you can run, but it's easiest on a track because it is simple to figure out how far you've gone. If you can run a mile in about nine minutes, starting with a distance of about half a mile is good. If that's too easy, you can go farther. If that's too hard, start with a quarter mile instead. Body Dips and Towel FlysYour goal is to perform three sets of 5-8 dips and three sets of 8-10 towel flys. That may not seem like much, but these exercises can be very difficult. You want to alternate between each exercise and take no breaks between them. The goal is to keep moving. How do I do this? Click to view Dips are most easily performed on a machine because it can be hard to find a place in your home to do them. If you have two sturdy tables or chairs, or even closely arranged countertops, you can put them next to each other and dip in between them, but be very sure they can support you or you can hurt yourself. It's better to use a dip machine which you can find at virtually any gym or pic. Fitness site Live Strong explains how to perform a proper dip (using a dip bar):
Click to view Towel flys look pretty easy, but they actually require a lot of strength. Basically, grab two small towels, hand cloths, or t-shirts and a smooth surface. (A wood floor is best.) Get into pushup position with your towels underneath your hands. Now, slide your hands outwards and bring them back together. As simple as the motion is, it can be very easy to go out too far or not far enough. Watch the video to the left for a demo so you can make sure you're doing it correctly. Interval SquatsClick to view Squats are another simple exercise you can do just about anywhere, but poor form can make them far less effective. If you need some guidance on squatting properly, check out the video to your left. Your goal in this exercise is to perform squats for one minute, take a 20 second break, and then repeat three more times. When you finish the fourth set of squats, you'll be at five minutes and you can take a 30 second break before moving onto the next exercise in your day's routine (if there is one). Don't worry about the number of squats you do, but instead concentrate on doing them correctly. If this is too easy for you, skip a break or take on an extra set. If this is too hard, go slowly and take your time. Increase your breaks to 30 seconds if you need to. Step Ups and Stair ClimbsClick to view For these exercises, you'll need a couple of things. Let's start with the step ups. First you'll need a bench of some kind. You can use on in the park, in your home, or at the gym. For a greater challenge, you'll want weight you can add to each hand so it's even on both sides. Dumbbells work well, but you could also hold two large bottles/jugs of water if you don't have any. All you do in this exercise is place one foot on the bench and the other on the ground, then step up onto the bench and back down again. You want to use the muscles in your leg on the bench to push you upwards and avoid helping yourself up with the foot on the ground. Watch the video to your left for a demonstration. Perform three sets of 15 steps on each side, taking only a short break of 20-30 seconds in between each set. Do not take a break when alternating legs. Click to view Stair climbs are another simple exercise. All you do is run up the stairs as quickly as you can, then bring yourself back down again and repeat. Be sure to do this careful so you don't trip. You can skips stairs for an added challenge. Go up and down on the stairs as many times as you can for 45 seconds, then take a 15 second break. Perform three sets, then take a 30 second break before moving on to your next exercise in your day's routine (if there is one). Dynamic Cycle BRoger Lawson: "Set your timer for 10 minutes and cycle through each exercise described below for the prescribed number of repetitions (reps), aiming to complete as many cycles as possible within the time limit. Rest only as much as you need to between each exercise and cycles."
If you find that you can't do as many reps as recommended, scale it back to whatever you can do at that moment. Also, if you can do more reps, challenge yourself and go for it as long as your form remains respectable. Interval SprintsClick to view Interval training is, essentially, the basis of every
If you need a greater challenge, add leg weights. Fartlek (Speed Play)Click to view Take a moment to laugh at the name and then get ready for Fartlek to kick your butt. It's a type of interval training where you pick a set distance and vary your speed as you run it. There are many ways you can break the distance down, but here's one example:
You can incorporate Fartlek anywhere you can run, but it's easiest on a track because it is simple to figure out how far you've gone. If you can run a mile in about nine minutes, starting with a distance of about half a mile is good. If that's too easy, you can go farther. If that's too hard, start with a quarter mile instead. Dynamic Cycle DRoger Lawson: "Set your timer for seven and a half minutes and cycle through each exercise described below for the prescribed number of repetitions (reps), aiming to complete as many cycles as possible within the time limit. Rest only as much as you need to between each exercise and cycles."
If you find that you can't do as many reps as recommended, scale it back to whatever you can do at that moment. Also, if you can do more reps, challenge yourself and go for it as long as your form remains respectable. 5 Minute AbsClick to view All of these ab exercises can be performed on your back and will help get your heart rate going. You want to avoid taking any breaks during the entire process. Only rest if necessary, and for only as long as you need to. Watch the video for a demo or click here for a rundown.
It looks like a lot, and it's tough, but it goes by very quickly. Core CycleYour goal is to perform as many cycles of the following exercises as you can in 10 minutes. Don't rush—just perform the exercise at a quick pace without sacrificing good form. Rest only as much as you need to between each cycle. About 15 seconds is good.
If these exercises become too easy at any point, increase the number of repetitions by five (or 15 seconds in the case of the suspended crunch). If they're too hard, reduce each set by the same amount. Balance Core and CardioClick to view For these exercises you will need something to offset your balance. The video suggests a Bosu Ball, but those are pretty expensive. If you can't afford one (or don't want to pay the money), you can use a foam roller or even a pile of firm cushions. Watch the video to your left to learn how to perform these exercises or click here for a breakdown. Perform each exercise for 30 seconds with a 15 second break in between:
Interval SprintsClick to view Interval training is, essentially, the basis of every
If you need a greater challenge, add leg weights. Fartlek (Speed Play)Click to view Take a moment to laugh at the name and then get ready for Fartlek to kick your butt. It's a type of interval training where you pick a set distance and vary your speed as you run it. There are many ways you can break the distance down, but here's one example:
You can incorporate Fartlek anywhere you can run, but it's easiest on a track because it is simple to figure out how far you've gone. If you can run a mile in about nine minutes, starting with a distance of about half a mile is good. If that's too easy, you can go farther. If that's too hard, start with a quarter mile instead. Dynamic Cycle CRoger Lawson: "Set your timer for five minutes and cycle through each exercise described below for the prescribed number of repetitions (reps), aiming to complete as many cycles as possible within the time limit. Rest only as much as you need to between each exercise and cycles."
If you find that you can't do as many reps as recommended, scale it back to whatever you can do at that moment. Also, if you can do more reps, challenge yourself and go for it as long as your form remains respectable. Go For a 20+ Minute WalkIt's important to keep active every day, and it's also important to clear your mind. Walking is a great way to do that as it gives you a chance to just relax and enjoy the outdoors. The week can be full of stress and distractions, so it's really good to keep your body active and let your mind take a break—even if it's only for 20 minutes. MeditateIf you had a stressful week, you really need to take a moment to clear your head. Even if not, it can't hurt to relax a little. Meditation is a great way to do that, and it can improve your concentration as well. You don't have to subscribe to a new age lifestyle to gain benefits from meditation. If that's not your style, just think of it as a way to slow down at the end of the week. To learn a little more about meditation, check out our guide. YogaYoga is a great way to relax. Although it requires strength, it shouldn't tire your body in the same way as regular exercise. While traditionally you'd spend more than 20 minutes per session—and you should if you've got the time—you can do as much as you have time for. To learn more about yoga and put together a plan for yourself, check out our guide. A very special thanks goes out to Roger Lawson (Rog Law Fitness) for creating several of these routines and videos. We'd also like to thank Sarah Stanley, Rachel Shasha and Jason Fitzgerald for contributing exercises as well. Images by Taylor Medlin (The Noun Project), Leremy (Shutterstock), Official U.S. Navy Imagery, and The Noun Project.  |
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