The 20 Minute Workout You Need to Try
Do you struggle to fit in workouts when you’re pressed for time? Does the thought of driving to the gym before or after work seem like a hassle? If so, you’re not alone. Many people find it challenging to prioritize exercise when they’re busy. However, you don’t need to sacrifice fitness for a busy schedule. With the right workout, you can build muscle and burn calories in just 15-20 minutes a day, no matter where you are. In this article, we’ll introduce you to a muscle-building routine known as “complexes,” explain how to do them, and discuss their many benefits.
What Are Complexes?
Complexes are a series of 3 or more exercises done in succession with no rest between each movement. Most often performed using barbells, dumbbells, or kettlebells, the exercises alternate between upper and lower body focus. When done correctly, you’ll move effortlessly from one exercise to the next, creating a smooth, almost dance-like flow. Complexes are the brainchild of strength coach Istvan Javorek, who used them to help athletes quickly build muscle and improve their overall fitness during the off-season. However, you don’t need to be an elite athlete to do them or achieve similar results. Anyone can do complexes with maximum effort and a diet rich in protein.
The Benefits of Complexes
One of the biggest advantages of complexes is their convenience. Since there is no need to change equipment or machines, you can save time and stress. Additionally, complexes don’t require a lot of space or equipment. All you need is a dumbbell or kettlebell and a little bit of room. In about 15-20 minutes, complexes can provide a full-body workout that improves muscle tone, increases strength, and enhances flexibility.
The 20 Minute Workout Explained
The exercises in this complex workout are one-arm snatches, squats, and shoulder press. These three movements train every major muscle group in your body, including your abs, back, shoulders, legs, and arms. To perform the routine, start with 5 sets of 3 repetitions per arm for each exercise. Slowly add one repetition per set every other workout until you can do 5 sets of 8 reps. Once you have reached this goal, you can decrease the amount of rest between complexes to make them more challenging.
When to Incorporate This Workout into Your Routine
You can do this workout as often as you like, but it’s most effective when performed three to five times a week. It’s an excellent way to train and improve your overall fitness, and performing it on days off from the gym can help you stay consistent. On days when you have a little more time to workout, consider doing this complex as the first exercise of your routine. Then, perform 3-5 sets of plyometric push-ups, pull-ups, and farmer’s walks.
With this great total body workout, you can get results faster than you ever thought possible. Since it requires only one piece of equipment and little space, it’s also extremely convenient. You can even bring a dumbbell or kettlebell to work and perform a couple of sets on your break. With the right mindset and a little discipline, anyone can achieve great results through complexes.