{"id":6906,"date":"2022-06-23T07:48:08","date_gmt":"2022-06-23T13:48:08","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6906"},"modified":"2025-09-11T16:01:09","modified_gmt":"2025-09-11T22:01:09","slug":"20-minute-workout-effectiveness","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2022\/06\/23\/20-minute-workout-effectiveness\/","title":{"rendered":"20-Minute Workout Effectiveness"},"content":{"rendered":"

A 20-minute workout can be incredibly effective. Here are some key benefits of short-and-sweet workouts including efficiency, convenience and being easier to stick to.<\/p>\n

\"20-Minute<\/p>\n

When your schedule is crammed with appointments and your to-do list is endless, sneaking off for an hour-long workout can feel like an impossible task.<\/p>\n

Instead of skipping your workouts altogether, shorten them.<\/p>\n

If it\u2019s done right, a 20-minute workout can be an effective way to stay fit when exercise is the last thing on your mind.<\/p>\n

Read on to learn how.<\/p>\n

Benefits of a 20-Minute Workout<\/h2>\n

Longer workouts are great for shedding fat, building muscle, and reaching next-level strength and fitness. That\u2019s why you\u2019ll find them in many programs on\u00a0Beachbody On Demand<\/a>\u00a0\u2014 like\u00a021 Day Fix<\/a>,\u00a010 Rounds<\/a>, and\u00a06 Weeks of THE WORK<\/a>.<\/p>\n

But a 20-minute workout can be incredibly effective, too.<\/p>\n

Here are some key benefits of short-and-sweet workouts.<\/p>\n

 <\/p>\n

Efficiency<\/h3>\n

When it comes to losing fat, building endurance, and elevating cardiovascular fitness, density is more important than duration,\u201d says Trevor Thieme, C.S.C.S., Beachbody\u2019s senior director of fitness and nutrition content.<\/p>\n

\u201cThat\u2019s why a 20-minute workout that keeps the intensity high and rest periods short can deliver the same \u2014 or even better \u2014 results as a lower intensity workout that\u2019s two or three times as long,\u201d Thieme adds.<\/p>\n

Convenience<\/h3>\n

\u201cShorter, more concise workouts are easier to fit into hectic schedules,\u201d notes\u00a0Jack McNamara<\/a>, M.S.c., C.S.C.S., a clinical exercise physiologist and NASM-certified personal trainer in London, England.<\/p>\n

Easier to Stick To<\/h3>\n

No matter what else you have going on in your life, 20-minute workouts could be all you need to build a healthy routine and stick with it.<\/p>\n

After all, it\u2019s tough to skip a workout that takes less time than most Zoom meetings.<\/p>\n

Looking for a super-effective 20-minute workout?<\/p>\n

Every routine in Beachbody\u2019s 4-week program\u00a0Job 1<\/a>\u00a0caps off at 20 minutes, and Super Trainer\u00a0Jennifer Jacobs<\/a>\u00a0maximizes your time with workouts that hit multiple muscle groups every day.<\/p>\n

How to Get the Most Out of a Quick Workout<\/h2>\n

\"Jennifer<\/a><\/p>\n

If you only have 20 minutes to exercise, here are a few tips for maximizing your time.<\/p>\n

1. Give it everything you\u2019ve got<\/h3>\n

\u201cYou want to keep the intensity high to crank up your heart rate, elevate your\u00a0metabolism<\/a>, and kick your calorie-burning into high gear,\u201d Thieme says.<\/p>\n

\u201cYou\u2019ll know you hit the sweet spot if you finish your workout feeling sweaty and challenged, but also motivated and energized,\u201d Thieme adds.<\/p>\n

Feel spent and defeated? You probably went too hard. Dial it back a bit next time.<\/p>\n

2. Try HIIT<\/h3>\n

High-intensity interval training<\/a>\u00a0(HIIT) is a great way to maximize the benefits of a short workout if you\u2019ve been exercising for a while (beginners should work their way up it).<\/p>\n

HIIT can be performed with strength exercises or with traditional cardio options such as biking, rowing, or running.<\/p>\n

Alternate short bursts (10 seconds to 2 minutes) of exercise at all-out intensity with equal to shorter periods of rest or low-intensity exercise.<\/p>\n

Push hard during those work intervals \u2014 you shouldn\u2019t be able to speak even in short sentences.<\/p>\n

3. Use combination exercises<\/h3>\n

Combination exercises merge at least two different exercises into one fluid, complex move. The key is to choose exercises that target opposing body parts so that one can take a breather while the other one works.<\/p>\n

\u201cCombining two exercises forces your heart to work harder, which is a great way to boost the intensity and sneak in some extra cardiovascular training,\u201d McNamara says.<\/p>\n

And let\u2019s not forget, targeting more body parts at once means more calories burned and more muscles worked, which can ultimately result in more muscle overall.<\/p>\n

Try these two combination exercises:<\/p>\n