Build your own 20 minute workout that you can do at home and get the results you want. You don’t have to spend hours in the gym. And you definitely do NOT need to do high intensity, nausea-inducing workouts to get results. You can get amazing results in as little as 20 minutes at home. Read on to learn how.
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Tips for Choosing Exercises
I’m sharing 16 different weight training exercises with you. You’ll pick 4 to create your workout. Feel free to play with them and find which ones feel best for your body.
Don’t shy away from an exercise if it seems too difficult. The first time you do ANY exercise will always be the hardest. But your body is amazingly smart and it will quickly learn how to perform any exercise, especially if you take it slow and focus on your form.
Why weight training?
Weight training is one of the best forms of exercise you can possibly do. A few of the benefits of strengthening your muscles include:
- Your body will move more easily, smoothly, and comfortably
- Improved bone health from increased bone density
- Healthy weight through improved metabolism
- Decreased risk of falls, illnesses and disease
- Improved heart health (Did you know weight training can count as cardio?)
Speaking of cardio – it’s another important part of your health & fitness but it doesn’t have to be a miserable experience either! Get your free 2 week Getting Started with Cardio Program here.
Read More:
Getting Started with Cardio When You Hate Cardio
4 Things to Remember:
- Exercise should always feel good. If it hurts, fix your form or don’t do it all.
- Exercise should leave you feeling energized after. If you are exhausted or nauseous, don’t push so hard next time. Do less than you think you can or should.
- Slower is better. Focus on maintaining control over your movement at all times. Stop when you can’t do another rep with good form.
- Remember to breathe. Coordinate each motion with your breath to maximize your results, prevent injury, and make your workout more enjoyable.
How to Build Your Own 20 Minute Workout:
- Pick 1 exercise from each group to build your full-body workout
- You’ll do 8-12 reps of each exercise, slowly, maintaining good form
- Repeat for 2-3 sets
- Done! Great job!
Group A: Glute Exercises
- Band Bridge
- Band Clams
- Ball Squeeze Bridge (just like the band bridge, but put a yoga block or soccer ball between your knees instead of a band around your knees)
- Single Leg Bridge
Group B: Core Exercises
Group C: Upper Body Exercises
- Band Pull Downs
- Bent Over Rows (can substitute dumbbells instead of a barbell)
- Band Pull Aparts
- Face Pulls
Group D: Lower Body Exercises
That’s it! I’d love to hear what workout combos you come up with – what you like and what else you need. Share your experience in the comments!