You probably know the benefits of strength training: increased muscle mass, enhanced bone density to prevent osteoporosis, boosted metabolism for weight control, and improved joint flexibility & balance. But you’re busy, and time is at a premium. The question is, can you really build strength with just 20-minute workouts?

Accepted science and the Mayo Clinic say yes! https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

Here is a 20-minute workout, using almost no equipment, that can give you a significant increase in strength (up to 50%!) with only 1-2 sessions per week over the course of a year. Benefits are heightened by using compound movements that incorporate multiple muscle groups and by keeping the routine “high intensity” (making sure you perform close to your capacity on each exercise with minimal downtime between movements). Be sure to increase the weight used or number of reps as you get stronger in order to avoid any possible plateaus.

 

Bodyweight Beginner Circuit

Warm-up: 2 minutes of jogging in place or jumping jacks.

Main Circuit (Repeat up to 3 times as time allows.)

20 Bodyweight Squats

10 Push-ups (modify to knee or wall push-ups if needed)

10 Walking Lunges (each leg)

10 Dumbbell Rows (use a household item like a milk jug if no weights are available)

15-second Plank

30 Jumping Jacks

Cool-down: 2 minutes of light stretching.

 

As another option for an efficient and time-saving workout, consider the Inspire Fitness M3 Home Gym. It’s just one example of the exceptional line of value-laden products we offer in all price points.

https://premierfitnesssource.com/product/inspire-m3-multi-gym/

The Inspire Fitness M3 brings the feel and quality of a commercial gym into your home with a range of features designed to work every major muscle group. This gym offers an unlimited variety of exercises so you can vary your routine for maximum results while eliminating any possible boredom. With lightning-fast adjustments for correct user-position biomechanics and weight used, the M3 will help you safely and efficiently reach your health and fitness goals.

Call or stop in to visit the exercise professionals at Premier Fitness Source. We can help you design an effective, personalized routine that uses only your body weight or incorporates our top-quality exercise equipment. We’re delighted to help!

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