An efficient 20 minute training you can do everywhere

We often tell ourselves that we do not have time to work out as we have many things to do and when get back home is late and the will is gone to leave the house again to hit the gym or the weather is too bad to go for a run. Or lunch break is too short to go to the gym and get back to the work, etc.  True, it is not easy to force yourself and change the habits, but you have to start somewhere to get things changed and get your body moving if you want to see some changes. Even a short work out during lunch break or before work counts! but you must have a will to try and here is how I am doing it.

if you are not changing anything, nothing will change”

This is also my moto, you have to start somewhere and have the will to give a shot as you will never know if you will not try. I know it is hard to make a big changes overnight and change old habits, but one step at a time and you will see results in no time. 

I have already wrote about keeping notes of diet and setting goals to reach results and see your body changing as well as what exercises you can do at home that burns fat effectively that does not require any weights, but as today is Workout Wednesday and a Workout is a must than I would like to share with you my workout I did before hitting the work this morning. It is easy and does not even require much space therefore no excuses not to try it. Here we go. 

20 min workout routine that can be done everywhere

Do 3 rounds with 30 secs to 1 minute rest between sets :

1. 20x knee cross crunch with weights (pic above)
2. 20x static squat 
3. 20x sumo squat (with or without weight)
4. 20x lunges on spot (10x per one leg repeated twice)
5. 2x5m band side walk in squat position
6. 20x elastic band Extension shoulder level or above head
7. 20x cross body elastic band shoulder lifting. 
8. 20x cross body mountain climbers

 

It is really efficient training and does not even require much space. To make it harder I used 2,3kg (5lbs) anckle weights.

So you now it burns 171 kcal -perfect to start that blood circulating faster and that fat burning. I personally find it pretty useful to sneak in a morning workout if I see that will have no time to squeeze in a workout in the evening and live in a regret that I skipped a workout.

 

Have you ever done morning workout? How was it? What’s the hardest part to you to break habits?