Got 20 Minutes? You Can Work Out!

No time for a full workout at the gym? No worries. Try one of these quick 20-minute workouts at the gym or at home. You’ll feel great not skipping your daily exercise, even if what you do is only a fraction of your usual routine.

From yoga mats to jump ropes, Vitacost has the workout accessories you need.

From yoga mats to jump ropes, Vitacost has the workout accessories you need.

At the gym, superset each body part (work opposing muscle groups back to back repeating the circuit, with little rest in between). This will not only benefit muscle but moving from one exercise to the next with no rest also helps keep your heart rate up.

At the Gym                                                          

Leg extensions (quads) — 2 sets, 12 reps
Lying leg curls (hanstrings) — 2 sets, 12 reps

Lat pulldown (back) — 2 sets. 12 reps
Seated row (back) — 2 sets, 12 reps

Using the multi station unit:
Bicep curls (bicep) — 2 sets, 12 reps
Tricep pushdowns (tricep) — 2 sets, 12 reps

Shoulder press (shoulders) — 2 sets, 12 reps
Front lateral raises (front shoulders) — 2 sets, 12 reps

Crunches on ab board — 2 sets, 20 reps
Roman chair leg lifts — 2 sets, 15 reps

Incline dumbbell presses (chest) — 2 sets, 12 reps

At Home

It’s a good idea to keep a workout band, small hand weights and a jump rope at home. Between exercises, either jump rope for 30 seconds or do jumping jacks to increase your heart rate. Try these exercises with bands or weights (or use a few bottles of water if you don’t have supplies on hand):

Lunge with shoulder press — 2 sets, 15 each side
Squats with front lateral raises — 2 sets, 15 to 20 reps
Leg kick backs (hold onto back of chair for support) — 2 sets, 20 reps
Bicep curls — 2 sets, 20 reps
Tricep kickbacks — 2 sets, 15 reps
Push ups — 2 sets, 10 to 15 reps
Burpees — 2 sets, 15 reps
Crunches — 2 sets, 25 reps
Bicycle twists — 2 sets, 20 reps
Plank — 2 sets, 30 to 45 seconds

NPC National Figure competitor Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Learn more about Melissa in this recent RXMuscle.com spotlight article, connect with her on Facebook or email her at melissatransou@yahoo.com.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her atmelissatransou@yahoo.com.

About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her at melissatransou@yahoo.com.

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