IT’S ABOUT TIME

Men's Fitness - - 20- Minute Workouts -

Can’t spare even 20 min­utes to work out? Here’s how to get it done even faster

GET A PULL-UP BAR

…and put it in the kitchen door­way. Ev­ery time you walk past – to boil the ket­tle or make your din­ner – pay a two pull-up ‘tax’. Or try lad­ders: do one pull-up, drop off the bar and shake your arms out, then do two, then three and so on un­til you can’t go any more. You’ll hit dou­ble fig­ures in no time.

DO FIVE MIN­UTES OF PRESS-UPS

If you per­form five pres­sups ev­ery 15 sec­onds for five min­utes you’ll com­plete a to­tal of 100 – plenty for the day. Too hard? Start with two and add one ev­ery week.

TRY FOUR-MINUTE TABATAS

Ta­bata work­outs – 20 sec­onds’ work, ten sec­onds’ rest for a to­tal of four min­utes – can be done on with al­most any ex­er­cise. At home, warm up quickly and aim for, say, eight burpees per in­ter­val.

DO THE SUPERPLANK

If you can hold a plank for two min­utes, it’s time to progress to the su­per-plank. Bring your hands fur­ther for­ward, your feet to­gether, your el­bows close and flex your glutes and ham­strings. You’ll be done in un­der 30 sec­onds, with stronger abs the re­sult.

EM­BRACE EMOMS

‘Ev­ery minute on the minute’ train­ing – or EMOM – keeps you hon­est and lets you get work done. Try ten ket­tle­bell squats at the start of ev­ery minute, and you’ll have done 100 in ten min­utes. Most peo­ple do less work in twice the time.

AIM FOR A TEN-MINUTE SQUAT

Be hon­est – you don’t need to be sit­ting on the sofa to fol­low the lat­est episode of Ice

Road Truck­ers. Kelly Star­rett, founder of Mo­bil­i­tyWOD, sug­gests you sit at the bot­tom of a squat for a to­tal of ten min­utes while watch­ing TV. Do one minute on, one minute off, or all ten in one go. You’ll no­tice a sig­nif­i­cant in­crease in strength in just a few weeks.

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