The 20-Minute Workout Secret
In the fast-paced world we live in, finding time and energy for a long workout can be challenging. As a personal trainer, I understand the struggles of balancing work, family, personal commitments and your motivation for the day. That's why I want to introduce you to the concept of the "Check the Box" workout—a baseline routine that's quick, efficient, and easy to fit into even the busiest schedule.
The "Check the Box" Mindset
We all know the feeling of skipping a workout because we're short on time or energy. The "Check the Box" mindset is about breaking down barriers and prioritizing consistency over intensity. It's the belief that doing something is always better than doing nothing. By incorporating a 20-minute "check the box" workout into your routine, you can stay in the mental game and keep the momentum going.
The 20-minute workout options -
Find a short yoga video on YouTube or just go through a flow that you personally like.
Head out the door for a walk or run, set a 10 minute timer, head back after the timer goes off.
A quick bike ride alternating speed and slow pace riding, or adding in hills, for 10 minutes out, then - you guessed it, then head back.
Do a bodyweight set with any of your favorite exercises! Set a timer for 20 minutes. Do a quick warm up of skaters, or mountain climbers then cycle through 20 Dead Bugs, 20 Squats and 20 Push ups. Rest for 1 minute. Repeat as many times as you can until your timer goes off!
Go find some stairs in the city near you, whether in a park or a stadium, 20 minutes on the stairs will really feel like a solid workout. Throw in some planks or lunges and you are all set!
Put on your favorite music and dance with the kids, they’ll love it just as much as you will!
If you can find time for a long run or an hour HIIT workout once or twice a week, fantastic. Just know that we don’t always need the long workout, 4-5 times a week to see gains or weight loss, and when you incorporate the “check the box” workout you are less likely to feel depleted at the end of the week.
The Benefits of the "Check the Box" Approach
Maintains Consistency: Life is unpredictable, and there will be days when a long workout seems impossible. Whether you have a long day at work or if the latest cold is working its way through the whole family, the "Check the Box" workout ensures you stay consistent, even on your busiest days.
Boosts Motivation: The sense of accomplishment from completing a quick workout can be a powerful motivator. It reinforces the idea that you can always find time for your health, keeping the workout mindset in tact.
Builds a Routine: By incorporating a baseline workout into your daily or weekly routine, you establish a habit. Over time, this routine becomes second nature, making it easier to stay committed to your fitness goals.
Accessible to Everyone: Whether you're a fitness enthusiast, a beginner or just recovering in the postpartum, the "Check the Box" workout is accessible to all fitness levels. It's a simple yet effective way to prioritize your well-being.
Conclusion
In the journey to a healthier lifestyle, consistency is key. The "Check the Box" workout provides a practical solution for maintaining momentum, even on the busiest days. Remember, a short workout that you will do is always better than a longer workout that doesn't get done. So, lace up your sneakers, check that box, and celebrate the small victories on your path to a healthier, happier you.
