No Time For Class? 20 Minute Workout Sessions

You’re just about to go on your lunch break and, because you care about your health, instead of going to McDonald’s, you’re going to the gym for a good 30-40 minute workout. Then “it” happens. Traffic jam, your sister calls you with relationship drama and needs an ear, you forgot you had to pick up a shirt from the cleaners real quick, or maybe you need to mail something. Whatever the case, your 40 minute workout just got slammed to 20 minutes.

“What kind of a workout can I mash out in 20 minutes?”

Glad you asked. Here you go.

Here are two awesome 20-minute treadmill workouts. The first focuses on running.  Note that you will continue to increase the treadmill’s pace. The second is all about climbing with frequent changes in the treadmill’s incline.

 

Both routines include a range of speeds, depending on your fitness level.

Running Workout

Time Speed Incline 
1 min.  6.5 mph/5.5 mph/4.5 mph   0%
1 min.  7.0 mph/6.0 mph/5.0 mph   0%
1 min.  7.0 mph/6.0 mph/5.0 mph   3%
1 min.  7.5 mph/6.5 mph/5.5 mph   0%
1 min.  8.0 mph/7.0 mph 6.0 mph   0%
2 min.  9.0 mph/7.5 mph/6.5 mph   0%
1 min.  6.5 mph/5.5 mph/4.0 mph   6%
1 min.  7.0 mph/6.0 mph/4.5 mph   0%
45 sec.  10.0 mph/9.0 mph/6.0 mph   0%

Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

Climbing Workout

Time Speed Incline 
1 min.  4.0 mph/4.0 mph/4.0 mph   9%
1 min.  4.0 mph/4.0 mph/3.5 mph   12%
2 min.  4.0 mph/3.5 mph/3.0 mph   15%
1 min.  7.0 mph/6.0 mph/4.5 mph   0%
1 min.  5.5 mph/5.0 mph/4.5 mph   0%
1 min.  5.5 mph/5.0 mph/4.5 mph   3%
2 min.  4.0 mph/3.5 mph/3.0 mph   15%
1 min.  4.0 mph/4.0 mph/4.0 mph   9%

Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

Source: webmd.com

Author: CrossFire Sensei

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