Get Your Heart Rate Up With This 20-Minute Full-Body Workout - Women's Health

Get Your Heart Rate Up With This 20-Minute Full-Body Workout

Grab your mat and let's go!

by | Jul 1, 2021

With Melbourne finally out of lockdown, and Sydney back in it, it’s safe to say that life is suuuper feels unpredictable right now. And TBH, it can sometimes be a lil’ hard to squeeze in your endorphin-boosting workout whichever city you’re in. So to give us a helping hand, Emily Skye has created the best 20-minute full body sweat sesh session for you that requires no equipment – straight from her app.

But hold up, is a 20-minute workout actually worth it? The answer is yes. Any kind of movement is good movement, and while you should be aiming to get at least 30 minutes of physical activity every day, any type of exercise is beneficial. It also depends on the type of exercise you’re doing: most advanced worker-outers typically find themselves desiring longer workouts. However, if you are new to the game, 20 to 30 minutes is a great daily goal.

The best part of this workout is that it can be done anywhere and by anyone, regardless of if you’re new to exercising or not.

Here’s The Breakdown

Time: 20 minutes

Equipment: Mat, Dumbbels optional

Good for: Full body-toning

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest for 20 seconds before continuing on to the next exercise.

1. Modified Burpee

30 seconds on/20 seconds off

How: With your feet shoulder-width apart, start standing. Squat down to plant palms on mat and jump feet back into a plank position. Then jump feet toward hands. Push down through heels to rise up and jump into the air, bringing hands over head. Land softly back on mat. That’s one rep.

2. Power skip

30 seconds on/20 seconds off for each leg

Start with your front leg bent, foot flat on the floor, and your back leg stretched back, with your knee pointing to the floor (like you’re running, but lower). Bring your back leg up and jump as it passes your front. Lower back down to the starting position.

3. Deadlift

30 seconds on/20 seconds off

Standing with your feet hip-width apart and your knees bent, grab a pair of dumbbells with an overhand grip, and hold them in front of your thighs. Without changing the bend in your knees, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position.

4. Knee push-up

30 seconds on/20 seconds off

Start in a kneeling plank position, shoulders over wrists and knees hip-distance apart. Maintaining a straight line from head to knees, lower body down and hold in place about 6 inches above mat. Press back up.

5. Mountain climbers

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.

Rest 60 seconds

Complete three rounds

By Nikolina Ilic

Nikolina is the web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she spends most of the time in the gym or with her husband and daughter. She was previously a Digital Editor at GQ and Vogue magazine.

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