April 7, 2020, by Charlotte Gauja
20 Minute Home Workouts for the Busiest Schedules
It may feel like everyone suddenly has unlimited free time on their hands under social distancing guidelines. However, for some of us, life may have suddenly become a lot busier.
You may have found yourself juggling extra deadlines, working different hours and managing extra childcare. However it is still important to find time to be active as exercise offers huge health benefits and can really help you unwind.
University of Nottingham Sport fitness instructor Raza Shoaib has put together three quick 20-minute workouts that are ideal for a busy schedule. Each has a different style, intensity and goal for you to try.
Research shows that even quick workouts can be really effective. Short and intense workouts can help with fat loss, improve cardiovascular health and support muscle gain.
Why not try one on your lunch break, when your dinner is cooking in the oven or even before the rest of your household gets up for the day?
Don’t forget:
Always warm-up before starting any exercise by raising your heart rate, simple exercises such as high knees and star jumps should do that. Once your heart rate is raises finish your warm up with some static stretches (hold a stretch for 10-15 secs) to avoid injuries.
Workout 1:
| HIIT Fat Burning | |
| Exercise | Time |
| Star jump | 30 secs |
| High knees | 30 secs |
| Speed skater | 30 secs |
| Burpees | 30secs |
| REST | 30 secs |
| Squat jumps | 30 secs |
| Jab cross | 30 secs |
| Split squat jump | 30 secs |
| Mountain climbers | 30 secs |
| REST | 30 secs |
| Three rounds in total | |
| Core | Two rounds in total with no rest |
| Plank | 30 secs |
| Side plank left | 30 secs |
| Side plank right | 30 secs |
| Last 2min for full body stretches |
Workout 2:
| Strength/Hypertrophy (Body weight) | |
| Exercise | Time |
| Push-ups (option, knees on the ground) | 30 secs |
| REST | 30 secs |
| Squat to calf raises | 30 secs |
| REST | 30 secs |
| Plank | 30 secs |
| REST | 30 secs |
| Diamond push-ups (option, knees on the ground) | 30 secs |
| REST | 30 secs |
| Forward Lunges | 30 secs |
| REST | 30 secs |
| Hip thrust/Glute Bridges | 30 secs |
| REST | 30 secs |
| Palms to elbow | 30 secs |
| REST | 30 secs |
| Good morning | 30 secs |
| REST | 30 secs |
| Superman | 30 secs |
| REST | 30 secs |
| Two rounds in total | |
| Last 2 min for full body stretches |
Workout 3:
| Body weight Core circuit | |
| Warm-up 3 min | |
| Exercise | Time |
| V-Crunches | 45 secs |
| REST | 15 secs |
| Russian Twists | 45 secs |
| REST | 15 secs |
| Leg raises | 45 secs |
| REST | 15 secs |
| Plank | 45 secs |
| REST | 15 secs |
| Body weight back extension | 45 secs |
| REST | 15 secs |
| Three rounds in total | |
| 2 min core stretches |
For more resources to help you stay healthy and active at home, check out our new online Health and Wellbeing hub. There’s plenty of options for you to try including short online classes from our fitness team and our industry partners, LES MILLS, Life Fitness and Shreddy.
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