How to lose weight with just 20 minutes of exercise a day?

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Published: May 17, 2021

Weight loss is something almost everyone struggles with at some point in their lives. It takes a lot of hard work, dedication, and most importantly time – something we all lack in our fast-paced day-to-day routines. While the benefits of daily exercise are well known, sometimes your already cramped schedule simply cannot accommodate exercise. With work, school, hobbies, and chores it’s already packed to the brim. At the end of a busy day, going to the gym is the last thing you want to do. You might think the only way to lose weight is to spend hours upon hours in the gym doing CrossFit training. While that is definitely one way of seeing fast results, it is actually possible to lose weight with just 20 minutes of exercise a day. Want to know how? Just keep on reading!

Home workouts

The easiest way to incorporate 20 minutes of daily exercise into your routine is to ditch the gym and stay at home. With an internet connection, a vast amount of knowledge is right at your fingertips. From youtube video tutorials to articles, blogs and forums the choices are absolutely endless. You can pick any style of workout that suits your needs and tailor it to your schedule as you wish. It doesn’t matter if you’re into weightlifting, power yoga Dubai, bodyweight exercises, or pilates – there’s something for everyone. Home workouts are a great choice if there are no gyms nearby. Another pro is that most online programs are completely free of charge. It’s a great option if you don’t want to pay for a gym membership.

a woman rolling a yoga mat on the floor
At home workouts require little to no equipment

Key benefits of at-home workouts:

  • tailored to your schedule 
  • easily customizable to your fitness level
  • free 
  • you can pick and choose the best routine to lose weight 
  • no need for equipment 

Incorporate your commute into your exercise routine

We often think of time spent commuting to and from work as wasted time, but you can easily turn it into a workout. Instead of driving consider riding a bike or walking. Walking has many health benefits, for example, it reduces your risk of suffering from a heart attack. Additionally, it improves your balance and endurance. It is also beneficial for your mental well-being as it can reduce stress and promote mindfulness. This can allow you to prepare yourself for the day ahead.

a woman and man cycling
Cycling is a great way to lose weight with just 20 minutes of exercise a day

You don’t have to start with big changes. In fact, it will be much easier to slowly up your walking. Try taking the stairs instead of a lift or getting off public transport a stop or two earlier. Every little bit counts. If you turn your commute into a 20 minute weight loss workout you will feel accomplished before the day even starts.

Try HIIT to lose weight with just 20 minutes of exercise a day

High-intensity interval training, commonly abbreviated as HIIT is a definite choice for people who only have 20 minutes of workout time per day and want to get the most out of their gym sessions. It usually involves short bursts of intense activity coupled with periods of rest. It’s been scientifically proven as an effective fat loss workout. The switch between brief, strenuous cardio and longer recovery activates your body to break down fat and burn more calories. Athletes use it to maximize their performance and stay in shape for events.

In recent times it has become increasingly popular among amateur fitness junkies due to the aforementioned benefits and relatively short period of time needed to complete a workout. Furthermore, it can be modified in various ways and even incorporate elements of strength training, for those who are not big fans of cardio. 

Don’t forget about your diet

Exercise is great because it keeps your body and mind healthy although if you’re in it for the weight loss you’ll have to watch what you eat. The saying abs are made in the kitchen isn’t for nothing. A bad diet filled with empty calories, sugars, and carbohydrates can completely negate all the effort you’ve put into your daily 20 minutes of exercise. Moreover, it also raises your risk of cardiovascular diseases such as plaque buildup inside arteries and high cholesterol. The easiest way to combat this is to count calories and track the amount of fat, protein, and carbs you ingest each day. Many apps exist that make this process easier. However, you can also hire a personal trainer Dubai who will be able to guide you on your fitness journey and give you all the necessary nutrition and fitness-related tips. 

Have fun

Finding the motivation to exercise can become a big hurdle when your schedule is cramped and full of responsibilities. We can all agree that lounging on the couch and watching a movie after a long day’s work is definitely more appealing than hitting the gym. That’s why it’s important to make your daily 20-minute workout interesting and fun.

three women talking about how to loose weight with just 20 minutes of exercise a day
Working out is way more fun with friends

There’s a variety of ways to spice up your routine and prevent it from getting boring:

  • find yourself an exercise buddy
  • listen to a podcast
  • go outside and exercise in a park
  • join a fitness enthusiast community online
  • watch your favorite tv show 
  • create an energetic playlist
  • change up your sessions and try different things

Track your progress

Another facet of staying motivated in a new routine is keeping track of the changes happening to your body and we don’t just mean your weight. Alongside weekly weigh-ins be sure to note your mood, stamina, strength, and appetite. Take lots of photos to keep track of your progress in a simple visual way. Measure yourself monthly to precisely monitor changes. If you ever feel like you hit a plateau you can simply look back on how far you’ve already come, which might be just the spark of motivation you needed that day. You can lose weight with just 20 minutes of exercise a day as long as you build healthy habits and take it one day at a time.


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