Get a Killer Workout at Home in Just 20 Minutes!

I love that feeling I get walking out of the gym after really pushing through a tough workout. My body feels stronger, and my mind clearer. Unfortunately, like many people in today's hustle bustle society, I don't always have the time to get to the gym as often as I would like. Still, I don't like staying completely stagnant on those days; I know after a few missed workouts I will be feeling sluggish. Living in an apartment, I am limited on space and own only a minimal amount of fitness equipment. Piecing together exercises and routines learned from years of reading through fitness magazines and browsing the web, I began dedicating just 20-30 minutes a day to working out at home when I couldn't get to the gym. Surprisingly, I found that a short but intense burst of exercise could be just as satisfying as a more prolonged session, even without the aid of dumbbells and machines. By no means would these workouts ever replace my gym time, but if you are looking to fit in a great workout in less time than it takes to sit through a Seinfeld rerun, give this a shot.

First, find some open space. It doesn't have to be a lot, but enough that you can move around comfortably without banging into anything. Get a stopwatch or timer (ipods and lots of phones have these either by default or available for download). For a 20 minute workout, you will perform 15 intervals, each lasting one minute. Rest about 20 seconds in between each; keep the intensity very low during these recovery times but try to keep your legs moving with a slow march or jog. You do not need to come up with 15 different exercises; they can be repeated. When choosing exercises, you want to perform moves that use maximum amounts of body mass. Save isolation exercises (like bicep curls) for another workout. Using a large proportion of muscle in a given movement will yield maximal gains in strength, performance, and cardio conditioning. It will also allow you to achieve a greater intensity level, the other key element in this workout. Since intervals are brief, the intensity level should be high. According to Men's Health Magazine, interval training (workouts that vary high intensity levels with lower intensity rest periods) is the key to fat burning, as well as a highly efficient strength and endurance booster. Here are some time tested muscle blasters that don't require any gym equipment: push-ups, squat jumps, plank poses, jump lunges, burpees, and step-ups. Do a quick search online to make sure you are executing these with perfect form. Don't be afraid to mix it up; variety is your best weapon to help curb boredom and bust you through any plateau. Be creative. Vary your tempo from slow to explosive, use props for incline / decline moves, and keep searching around online for new exercises and variations on your favorites. The push-up alone lends itself to a ton of different executions, including wide grip, narrow grip, "t push-ups", front claps, and the hardcore handstand push-up. I also like to throw in some good cardio for a portion of my intervals(jumping jacks, shadow boxing, and mountain climbers are my favorites) to really keep my heart pumping. Even static poses like side planks and yoga poses can be tossed into the mix.

After 20 minutes of this, I guarantee you will have that good old straight outta the gym feeling. And best of all, you can do this virtually anywhere and anytime, and never have to perform the same routine twice. Have fun coming up with new workouts to challenge yourself with. It is amazing what can be accomplished in even a small window of time with some effort and creativity. Good luck and good health.

Sources: Men's Health