The 5 Best Moves To Get In Shape In Under 20 Minutes

Need to get in a workout in record time? If you lead a busy lifestyle, you may find that your workout often gets pushed to the wayside. You have a million and one things to do and that workout is just not on your top priority list.

 

This said, if you know how to structure your workout properly, you can get in a good session in under 20 minutes. In fact, because you are short on time, this will push you to work harder during the session, which in turn can actually help to boost your metabolic rate and strength level higher than it would have otherwise been.

 

So how do you structure a total workout in 20 minutes or less? Through circuit training using five key moves. Let’s look at the best five exercises to include in your routine if you want to get in shape in under 20 minutes.

 

DB Rows

 

To hit your back and biceps, look no further than dumbbell rows. Dumbbell rows are great as you can do them using both hands at once or do them one hand at a time if you really want to target in on just a single side working at once. Make sure that as you do these, you really feel the muscles contracting and squeezing through the movement.

 

Remember, mind muscle connection is key.

 

Squats

 

Next up on the list are squats. Simply put, you cannot do without squats for a total body workout. Squats are going to work your glutes, hamstrings, quads, calves, core, and even the muscles running up and down the spinal column as well.

 

When doing your squats, to reap full benefits, make sure that you squat all the way down through the full range of motion. Too many people short themselves of results by only squatting partway and stopping at 90 degrees.

 

Deadlifts

 

After squats are done, deadlifts are up next. While squats tend to work your quads to a larger degree, deadlifts are great for focusing on the posterior chain – your glutes, hamstrings, and lower back.

 

As this is a major power building exercise, do try and load up as much weight as you can on the bar. Keep the rep ranges lower for this move to 5-6 reps total.

 

Push-Ups

 

Push-ups are another good upper body move to do that will balance out your bent over dumbbell rows quite nicely. While the rows hit your back, push-ups will work your chest, shoulders, and triceps.

 

While doing these, focus on keeping the stomach tight the entire time through the exercise. This will help keep your spinal column in proper alignment and ensure that you are not at risk for lower back pain.

 

Don’t forget to test yourself with advanced push-up variations such as the triangle push-up, one arm push-up, or spiderman push-up.

 

Plank

 

Finally, to round out your workout routine, add in the plank. This is an excellent core development exercise that will hit all the muscles deep within the core as well as work your hip flexors and lower back as well.

 

Once the regular plank becomes easy, try moving to an exercise ball instead. Position the hands or legs on the exercise ball and hold from there. You’ll immediately notice a difference.

 

So keep these five exercises in mind. Do one after another, completing 2 sets of each move and you’ll have a highly effective full body workout that you can do in under 20 minutes.

By: Amir Rasinlic