How to get the most out of a 20-minute workout

You can build strength, lose fat, and get an endorphin high in less time than you thought. In fact, research shows short workouts can give you a big boost.

A meta-analysis published in the journal Fatigue: Biomedicine, Health & Behavior found that 20 minutes of exercise three times per week led to an increase in energy levels and decreased feeling of fatigue.

Here’s how to get the most out of those 20 minutes for max benefits. And if you’re ready to get back at it with a series of quick and effective routines, try Fitness Fix with Christi on NEOU.

Put that phone on airplane mode

When you’re a busy body it’s hard to put the phone away, but when it comes to short workouts, keeping distractions to a minimum is key. The last thing you need is a couple of texts turning a 20-second recovery into a 10-minute discussion.

Hit all the muscle groups

One way to get more bang for your buck during a short workout is to focus on complex, compound, or multi-joint exercises. Think about it: a burpee, thruster, or squat is going to work a whole lot more of the body than a bicep curl or tricep kickback.

Go all out on your intervals

During a longer workout, you can conserve a little energy on your intervals by not going full tilt, but when time is tight, try and go all out. This means on an intensity scale of 1-10, go at about an 8 or 9 for short workouts all the way through. For those longer sessions, you can start at a 6 or 7, then build up as you come closer to the end.

Stay moving the entire time

Sometimes something as simple as reducing rest periods or including “active recovery” exercises like easy jumping jacks, butt kicks, or sit-ups in between sets of your main movement is enough to keep your heart elevated, leading to more calories burned.

Looking for a great way to get in a quick workout? Try Fitness Fix with Christi on NEOU.