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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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