Finding time for fitness can often feel challenging, especially when our schedules are packed with various responsibilities. However, if you can carve out just 20 minutes in your day, you can make significant strides toward your fitness goals. Instead of falling into the trap of distractions or half-finished tasks, consider investing that short span into a quick workout.
We Run coach Amanda Grimm emphasizes that a 20-minute treadmill workout can be an excellent way to prioritize your health. “Some days, the weather can be a deterrent, or work commitments take over,” she explains. “Just remember, it’s only 20 minutes—it could end up being one of your most effective workouts.”
While this quick session may not feel as intensive as longer workouts, choosing to dedicate even a brief 20 minutes to exercise can enhance your mood, focus, and stress levels. Grimm notes, “This short workout can do wonders for your mental health. It’s always better than doing nothing. Personally, I enjoy outdoor walks for the fresh air and scenery, but there’s nothing wrong with a treadmill workout when life gets busy. The key is to get moving.”
Twenty-Minute Treadmill Walking Workout
1. Warm-Up
Time: 5 min
Start by walking at a comfortable pace. You should be able to converse while gradually increasing your heart rate. This initial phase prepares your body for the workout ahead.
2. Intervals
Time: 10 min
For this segment, alternate your pace: walk briskly for two minutes followed by a leisurely pace for another two minutes. Repeat this pattern until you reach 10 minutes. This interval training boosts your heart rate and enhances calorie burning.
3. Cool-Down
Time: 5 min
Finish your workout with a gentle walk at an easy pace, which allows your heart rate to gradually return to normal.
Maximize This Workout
Swing Your Arms
Grimm advises clients to swing their arms naturally while walking. This simple addition not only helps you burn more calories but also engages your core and improves overall body coordination.
Add Incline
Consider increasing the treadmill’s incline by even 1% over time. “This small adjustment mimics outdoor walking and adds a level of challenge without requiring you to spend more time or speed on the treadmill,” says Grimm. Embracing this strategy can lead to improvements in your fitness journey.
In conclusion, even a short 20-minute workout can foster a healthier lifestyle when approached effectively. By incorporating simple tactics like interval training, proper warm-ups, and engaging your upper body, you can maximize your time and enhance your overall fitness. Remember, the most important step is to simply get moving!
