Is there a minimum amount of time you should workout in order to lose weight? If you don’t have much time at all throughout the day, can you get by with just 20 minutes, 15 minute, or even 10 minute workouts?
Well, the short answer is yes – 20 minute workouts do help you lose weight. But it depends on what you do within those 20 minutes. With my workouts, the shorter they are, they harder they are. And the harder they are, the better they are for fat loss.
Overall, people should strive to make their workouts as short as possible. I personally am afraid of over training. Over training can completely derail your progress. Not to mention that any workout lasting more than 45 minutes can cause severe catabolism (breaking down of muscle mass).
So how do you lose fat in a short workout? Well, you need to start with creating workouts around movements that burn maximum calories. Multijoint movements are the answers. Instead of doing bicep curls, do a chinup.
Here are 5 movements you can use in your workouts that burn lots of calories:
Stability Ball Jackknife
- This abdominal movement is literally one of the most difficult movements I’ve done. To start off, place your elbows on a bench and your shins on a stability ball.
- Now keep your arms straight and back flat. Your body should form a straight line from your shoulders to your ankles. From this position, roll the bll as close to your chest be bending your knees towards your body.
- Make sure to keep your abs tight and back as straight as possible. Pause, then return to starting position by rolling the ball back. This movement maintain constant tension on your abdominals and will get you sweating within the first rep.
- This is another abdominal movement that is slightly easier – but still tough enough to get your heart rate pumping. Kneel down on the floor and clasp your hands.
- Place your hands on top of a stability ball. Tighten your abs and slowly lean forward. Roll your hands over the ball as the ball moves away from your body.
- Keep going foreward until your body is in a straight line. Pause, and reverse the movement back to starting position.
- Chinups not only build a nice, thick back, but they also help you burn lots of calories. You’re literally working your entire upper body with this movement. The execution is very simple: Grab a bar with a palms facing you grip.
- From this position, pull your body up towards the bar until your chin passes the bar, or as far as you can go. Reverse the movement by lowing your body in a controlled manner.
- Another one of my favorite back movements. Grab a dumbbell in one hand. Rest the opposite hand and knee on flat bench. Lean over and keep your back flight.
- Tighten your abs. Now pull the dumbbell up to your lower abdomen. Squeeze your back muscles. Pause, and then lower to starting position. Make sure you do not round your lower back.
- This is the last movement I want to share with you. These 5 movements together would make a great upper body circuit. In order to do a Dumbbell Incline Press, lie on a bench with the backrest inclined at 45-60 degrees.
- Hold the dumbbells above your chest, with your palms turned towards your feet. Press the dumbbells straight up above you at chest level. Lower back to starting position and repeat.
All five of these movements are great, but realize that the most important aspect of your training is your diet. Without making changes in your diet, you will not lose significant fat.
Studies have shown that individuals who make changes in their diet, and continue to perform resistance training lose more weight then people who just exercise. So it’s up to you.
Do what you need to in order to assure fat loss success.
One other thing I must mention is that you should also incorporate interval cardio into your workout program. Interval cardio is where you perform a movement at a high intensity level, followed by a period of low to moderate intensity.
If you want a complete program to help you lose fat in the least time possible, then I suggest Turbulence Training. Turbulence Training is actually a methodology developed by trainer Craig Ballantyne.
Craig is the master of fat loss. He’s created hundreds of workouts for people all over the world. If you’re short on time, then I suggest picking up one of the following workouts:
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