Is your day slowly progressing into a really busy one which could mean ditching the gym later because there is just no time to go? If you are already considering giving it a miss I seriously want you to re consider this thought because there is ALWAYS TIME! Yeah ok, I know, I am Mr positive but I do believe you can always find time, even if it means an intense 20 minute workout. The big question however would be is it worth it? In my opinion I believe it is because it helps keep you in the routine and your goal should be that important to you that on no occasion, will you skip exercise!
It is a slippery slope when you tell yourself you don't have time to do something as it can make an impact on how you approach this scenario if it happens again. For instance, if you tell yourself you will make time even if it is 20 minutes to complete the task then you are going to do it. How many times do you set out with good intentions to work at your goal but then something else comes up and you get sidetracked. How many of you last year wanted to get fit or lose weight but felt as if you didn't have time? Don't make having enough time an excuse and instead make sure you set yourself a slot whereby you can get your workout in, even if it is for 20 minutes!! Got it? Good :)
The 20 Minute Workout
This workout is a circuit and you will perform four different exercises spending no more than 5 minutes of each exercise. Here are the exercises...
Squat - Perform this in the squat rack with an Olympic bar and try to get as many repetitions as you can in a 5 minute window. Rest when you need too and aim for a 50% 1 Rep Max lift as your weight on the bar.
Bench press - From the squat hop straight into the bench press which is going to work your chest and tricep muscles along with your front deltoids. Whilst here I want you to perform 20 repetitions of 4 sets with a rest period of just 30 seconds. Again, use a weight which is 50/60% of your 1 rep max lift and get to it!!
Bent Over Row - Legs and chest should be feeling pumped by now and you are half way through. 10 minutes to go and on this exercise I want you to lift HEAVY! So when performing this exercise for your back, use an Olympic barbell and go for 10 reps and rest for 45 seconds. Aim for 3-4 sets depending on time. Make those repetitions count and make 10 for every set!
Side Raise - Finally working the shoulders I want you to finish with a set of lateral raises or side raises as they are commonly known in the gym. For this final exercise you are going to perform a drop set and change your weight every minute. Start with your heaviest weight and perform the exercise for a minute and once the minute is up drop your weight by either 1-2kg and go again. Perform this routine for 5 minutes.
All done, amazing what you can do in 20 minutes right? This workout will leave you feeling great and you may even think it wasn't such a bad idea after all! Consume your bcaa's and be sure to get a whey protein shake in you and feel proud of yourself for still going and not giving yourself an excuse! Well Done!!