You need to Try this 20 minute workout everyday!

You need to Try this 20 minute workout everyday!

Getting your daily exercise needs can be a challenge sometimes with everyone having busy schedules and hectic lives, but even doing a quick 15 to 20-minute workout routine can make a difference for your overall health. 


It is important to remember to take care of your body through exercise.  Not only does it help with your physical well-being but the chemical reactions occurring in your body after exercise help your mental well-being as your body releases dopamine. 


Dopamine improves one's own mood and is overall beneficial for mental health.


A simple 20-minute workout can also serve as a time to reflect, relax and unwind from the long day you might have had. Many people see workouts and exercise as another form of meditation as it allows you to disconnect from the daily and look inward. 


With all this being said here is how you can complete an all-around beneficial workout every day in 20 minutes!



20-Minute Workout 


Step 1 - Stretch it out 


Like with any workout routine it’s important to start out with a stretching part of the exercise in order to get your body ready for strenuous movements. This is especially important if part of your job or daily life is working at a desk for hours on end. 


Stretch your arms 


30 seconds each arm


Place your arm across your chest and stretch it out using your other arm. Do the same with alternating arms. 


Follow the diagram below. 



Stretch your legs 


30 seconds each leg 


Grab your leg from behind you and hold still. Alternate legs each time. 


Follow the diagram below.




Leg Lunges 


30 seconds each leg X2


Stretch your hamstrings by lunging your legs alternating sides 2 times each leg.


Follow diagram below.

Jumping Jacks 

 

20 Jumping Jacks - to get you ready for cardio 

 

Step 2 - The workout !

 

Do exercises in this part x2

 

Get ready to work it out !

 

Duck walk to stand

 

2 minutes 

 

Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and bringing your thighs about parallel to the floor.

 

Follow diagram below 



Squat pulse 

 

1 minute 

 

Stand with your feet hip width apart and core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.

 

Follow diagram below



Flutter Kick 

 

1 minute 

 

Lie faceup with your arms on the floor by your sides. Prop yourself up with both of your arms bent to 90 degrees, so you’re in a reclined position.

 

Engage your core and lift both legs about 6 inches off the floor. Keep your core engaged so you do not add additional stress to your lower back. If this is too challenging, bring your legs higher.

 

Follow diagram below



Mountain Climber 

 

1 Minute 

 

Start in high plank, with your wrists under your shoulders, legs extended behind you, and your core engaged.

 

Engage your core and draw your right knee to your chest.

 

Follow diagram 



Part 2 - Cardio time!

 

Let’s get moving!

 

Star Jumps

 

Do 15 times  

 

To do a star jump, stand tall with your arms by your side and knees slightly bent.

 

Jump up, extending your arms and legs out into a star shape in the air.

 

Land softly, with your knees together and hands by your side.

 

Keep your abs tight and back straight during the exercise.

 

Follow diagram 

 

Burpees 

 

15 times - take 1 minute break - another 15 times 

   

To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2). 

 

Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).

 

For an easier burpee, don't kick out into the push-up position and stand up instead of jumping.

 

Follow diagram 



Jump Rope 

 

3 minutes 

 

Jump rope or jump in place while rotating hand as if you had a jump rope in your hands 

 

Jump at your own pace continuously 

 

Cool down 

 

2 minutes 

 

Stretch your arms and legs in the same manner during your warm up to cool down down from your work out.

 

Congratulations! You finished your daily 20 minute workout! 

 

If you are more of a visual learner check out these excellent 10 and 20 minute workout videos on YouTube that inspired this workout circuit.

 

https://youtu.be/9WujK6Q2y1M

 

https://youtu.be/H2U3HwAyBXg

 

Do not forget to hydrate before, during and after all of your workouts! 

 

Use your WonderSip Straws to help you hydrate along the way! 




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