20 minute workout for quick results

Looking for a quick workout that will burn fat, tone the whole body and get you maximum results in minimum time?

This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.

Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.

This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.

You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)

You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’

To work out your rate of ‘perceived exertion’... use the intensity guide below.

Your perceived exertion

Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.

Your warm up:

Start with 3 -5 minutes of walking/power walking

Your workout:

Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.

Your cool down:

Perform 5 minutes of walking/active recovery session before stretching.