All posts tagged: 20minute

A Pilates instructor says this 20-minute workout will strengthen your hips and boost flexibility

A Pilates instructor says this 20-minute workout will strengthen your hips and boost flexibility

Published by skeptic

If tight and achy hips sound familiar, then it’s worth using at-home Pilates workouts to boost your flexibility and strength. A workout like this one, whic focuses on building stability and flexibility in your hip muscles, helping you move more freely and avoid injury. It’s created by Jakarta-based Pilates instructor Mira Hassan, who runs one of Fit&Well‘s favorite Pilates YouTube workout channels, Flow with Mira. Hassan explains that training the muscles supporting the hip joints can relieve tightness and tension, while strengthening and stabilizing the pelvis. This is crucial for balance, posture and everyday movement. This 20-minute workout doesn’t require any equipment, but all the moves are floor-based so a cushioned Pilates mat, like this extra thick top-rated one from Amazon, will support your spine. How to do Mira Hassan’s 20-minute hip workout 20 min Pilates Hip Workout – Hip Strengthening Exercises for Beginners – YouTube Watch On Why do you need to stretch and strengthen your hips? “Our entire body is interconnected, so if you have tight or weak hips, it’s likely this will …

You don’t need any equipment to boost your metabolism and release stress—just this 20-minute shadowboxing routine for beginners

You don’t need any equipment to boost your metabolism and release stress—just this 20-minute shadowboxing routine for beginners

Published by skeptic

Everyone at Fit&Well loves working out at home—it helps us to fit exercise in when we’re too busy to get to the gym—so we’re always on the lookout for new, fun no-equipment home workouts. We thought you’d need gloves and punch bags to box at home, but Jess Hiestand, NASM-certified personal trainer at Rumble Boxing, introduced us to shadowboxing. Even though you never hit anything or anyone, shadowboxing offers plenty of benefits. “Boxing can be incredibly cathartic and help you release mental tension through physical exertion,” says Hiestand. “Boxing is also a great way to work on your cardiovascular health and improve endurance. It’s often thought of as a shoulder and arm workout, but if performed correctly you’ll feel your core, legs, calves and back working, too.” Hiestand has shared a 20-minute shadowboxing workout which asks you to perform different combinations of seven movements—six punches and a dodge. Here’s how to do the movements first. The moves Run the 6 Punches with Rumble Boxing 🥊 – YouTube Watch On All of the movements below begin …

Forget the gym—this 20-minute dumbbell workout will tone your legs with just four moves

Forget the gym—this 20-minute dumbbell workout will tone your legs with just four moves

Published by skeptic

You might assume you need a gym membership and fancy equipment to build muscle. But you can develop strength with nothing more than a pair of dumbbells. All you need is the right moves and a program that continues to challenge you. Personal trainer Elise Young recently shared a workout on Instagram that proves just how versatile dumbbells can be. The routine features five efficient lower-body moves that work the glutes, quadriceps, hamstrings and calves—watch the video below to see how to do it. How to do Elise Young’s lower-body dumbbell workout The routine consists of goblet squats, deadlift variations and lunge variations; make sure you watch Young’s video and replicate her form exactly to avoid injury. Aim for two to three rounds in total for a 20-minute routine. You can do this session in the gym or at home if you have a pair of dumbbells. The benefits of using dumbbells to strengthen the lower body Dumbbells can be effective strength-training tools, as long as you use a challenging weight and follow the progressive …

Build full-body strength and boost your range of motion with this trainer’s 20-minute yoga block routine

Build full-body strength and boost your range of motion with this trainer’s 20-minute yoga block routine

Published by skeptic

Standard weight training can be a great way to strengthen and tone your body, whether you use kettlebells, dumbbells, or your body weight to create resistance. But if you want healthy joints too, you need to execute your moves with the full range of motion (ROM). That’s where yoga blocks can come in handy. This 20-minute Instagram workout by trainer Kat Boley uses yoga blocks to improve ROM in certain exercises and to add variety to the routine.   If you fancy a challenge, grab a couple of yoga blocks, a dumbbell, and a kettlebell and give this workout a go. How to do the workout Kat recommends doing 10 repetitions of each exercise and completing three sets.  What exactly is range of motion? Full range of motion means that you are moving as far as physically possible during an exercise, using the flexibility of your joints, tendons, ligaments, and supporting muscles to complete a movement. Regular stretching and using aids like yoga blocks to help you move “deeper” into an exercise can improve your …

You don’t need any equipment to boost your metabolism and endurance—just this quick 20-minute workout

You don’t need any equipment to boost your metabolism and endurance—just this quick 20-minute workout

Published by skeptic

HIIT workouts have long been hailed for their effectiveness. They help you work up a sweat, get your heart pumping, and may even (temporarily) boost your metabolism. A quick session usually takes less than 30 minutes and often doesn’t require any equipment.  So, if you don’t have time to make it to the gym this week and are looking for a low-impact way to raise your heart rate, save this equipment-free routine from LA-based personal trainers Juice & Toya.   Watch Juice & Toya’s low-impact HIIT workout This routine has no jumping, so it’s ideal if you need to take it easy on your joints or don’t want to upset your downstairs neighbor.  There are nine exercises, all with an extra variation, so 18 moves to try in total. You complete this twice through to finish the 20-minute workout.  You’ll be working for 25 seconds, but will need to stay sharp on your feet as rest periods are only five seconds between variations and 15 seconds in between moves.  How does cardio affect your metabolism? …