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Get In Shape Fast With This 20 Minute Workout

Get In Shape Fast With This 20 Minute Workout

Do you find that when you’re pressed for time it becomes easier to skip a workout? Is it a hassle for you to drive to the gym before or after work? After reading this article you won’t feel this way again, no matter how busy your schedule. That’s because I will show you a great muscle building, calorie burning workout that only takes 15-20 minutes to complete. You can do it anywhere too, even your office or backyard.

The workouts are referred to as complexes by strength coaches. Despite the name, they are anything but complex with regard to the equipment, space, skill, or time they require to complete. Keep reading to learn what complexes are along with why and how to do them any time or place.

Complexes – 20 Minute Muscle Building Workouts

Basically speaking, complexes are 3 or more exercises done using the same barbell, dumbbell, or kettlebell with no rest between each movement. The exercises you use typically alternate between upper and lower body in focus. They’re most often done while standing. When performed properly you will move fluidly from one exercise to the other.

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Complexes are the brainchild of strength coach Istvan Javorek. He uses them to help athletes quickly build muscle and improve their overall fitness in the off-season. The results Coach Javorek reports speak for themselves. After 3-6 months of training this way men and women he coaches often gain more than 30 pounds and more than doubled their strength. People I train achieve similar results and often lose as much weight and body fat in as little time too.

You don’t have to be an elite athlete to do them or achieve similar results. Anyone can do complexes. If you’re willing to put forth maximum effort and make sure you eat enough protein to build muscle you too can achieve similar results.

The list below details the several benefits of complexes.

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  • Complexes are convenient. You don’t have to deal with the hassle of changing weights or moving from one piece of equipment to another.
  • Complexes save you time. Since you rest so little and don’t have to change equipment or machines each workout only takes 15-20 minutes.
  • Complexes don’t require much equipment. All you need to perform this workout is a dumbbell or kettlebell.
  • Complexes don’t require a lot of room. You can do this workout in a spare room of your house or backyard.
  • Complexes improve your overall fitness. This workout won’t simply make you bigger or stronger. Doing them regularly will help you build muscle, increase your strength, and even increase your flexibility.

The 20 Minute Workout Explained

The exercises in this complex workout are: 1 arm snatches, squats, and shoulder press. Performing a complex with these exercises trains practically every muscle in your body. Your legs, core (abs/lower back), upper back, and shoulders get an especially good workout. You’ll even feel it in your biceps and triceps. My arms got significantly bigger after doing this complex 2-3 times a week for a month. I wasn’t doing any exercises for my arms like curls or triceps push downs either.

Below are descriptions for each exercise. I recommend learning how to do each exercise by itself first. Once you have the movement mastered you can do them as a complex.

1 Arm Snatch

  1. Stand with your feet shoulder width apart and hold a dumbbell or kettlebell in one hand with your palm facing away from you. The weight should be between your legs.
  2. Bend your knees and waist as if you are performing a kettlebell swing. The weight should swing back and between your legs.
  3. Once the weight has swung between your legs, pull it forward explosively. Push from your heels onto your toes. Keep your arm straight and extended throughout the movement. You should be on your toes as the weight approaches chest height.
  4. Driving with your hips, pull the weight up until your arm is fully extended and you’re holding the weight above your head.
  5. Lower the weight to shoulder height and prepare to perform the squat segment of the complex.

Kettlebell Squat

  1. Stand holding a dumbbell or kettlebell at shoulder height. Your feet should still be apart at shoulder width.
  2. Perform a squat by bending your knees and moving your but back. Your weight should be over your heels.
  3. Continue to squat down until your thighs are parallel with the ground. Your heels should never come off the ground.
  4. Return to the standing position. Push up from your heels.
  5. You’ll finish in the same position from which you started this portion of the exercise. You’re now ready to perform the 1 arm shoulder press.

1 Arm Shoulder Press

  1. Stand with your feet shoulder width apart holding a dumbbell or kettlebell at shoulder height. If you’re using a kettlebell it will rest against the back of your hand.
  2. Tighten your abs, breath in and press the weight overhead until your arm is completely extended.
  3. Lower the weight back to the starting position of the exercise.
  4. Return the weight to the starting position of the 1 arm snatch.

Sets, Reps and Rest Periods

Begin with 5 sets of 3 repetitions per arm for each exercise. Add 1 repetition per set every other workout until you can do 5 sets of 8 reps. Once you have achieved this goal you can decrease the amount of rest you take between complexes to make them more challenging and further improve your fitness.

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When you can easily do 5 sets of 8 reps with 60 seconds or less rest between each complex it’s time to move only more challenging variations. This can include performing reverse lunges instead of squats and holding the weight overhead as you perform the squatting segment of the exercise. You can also add an additional movement such as the kettlebell swing to the complex.

When You Should Do This 20 Minute Workout

You can do this workout about as often as you like. Doing it 3-5 days a week is most effective.

Another way to add it to your overall workout routine is to perform it on your days off from the gym. This is a great way to consistently train and improve your overall fitness. When doing it with this goal in mind, perform 3-5 sets of 5 reps with a weight you can actually perform 10 reps with so you don’t train too heavy and compromise your ability to recover before your next workout.

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On days I have a little more time to train, I like to do this complex as the first exercise of my workout. Then, all I have to do is perform 3-5 sets of plyometric push ups, pull ups, and farmer’s walks and I’m done. I’ll have trained every major muscle group in my body in about 30 minutes tops.

Conclusion

You now have a great workout that enables you to get in a great total body workout in very little time. Since it only requires 1 piece of equipment it’s super convenient too. Even if you are stuck in your office all day long, take a dumbbell or kettlebell to work with you and perform a couple of sets on during a break. Before you know it you’ll find you’re getting results faster than you ever thought possible.

(Photo credit: Workout Time via Shutterstock)

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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