Whether you’re starting a fitness journey or renewing your commitment to a much-loved habit, this 28-day strength-training challenge will give you a full-body workout in just 20 minutes a day. What are you waiting for?
THINGS TO LEAVE IN 2022: PEOPLE, PASTIMES AND PROGRAMMES THAT WASTE PRECIOUS MINUTES YOU DON’T HAVE AND FAIL TO HELP YOU MAKE GOOD ON YOUR GOALS.
That’s why this year’s annual fitness challenge is made up of express-style workouts that require 20 minutes or less but still offer gains and inspiration to make positive changes. Expertly crafted by PT Ariel Belgrave, the creator of LEAN Method fitness and nutrition coaching, each workout meets you where you are in your journey – whether you’re looking to lift heavier, recover from an injury or shake off newbie nerves – while pushing you to the next level.
The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: resistancetraining programmes involving multi-joint exercises (think: a deadlift and row or squat) are more effective for improving overall fitness than just doing isolated moves (such as a basic biceps curl), studies have found. ‘Including these types of exercises in your plan is a huge win if you’re short on time, because you’re still able to build lean muscle mass,’ says Belgrave.
The workouts on these pages include a quick warm-up and a circuit of five exercises, which you can do at your own pace (AMRAPstyle – as many reps as possible in the allotted time). All you need is a set of dumbbells, a mat and a get-up-and-go attitude to take on a new training style for the next 28 days. Why 28 days? While you won’t be exercising every day, dedicating four weeks to a routine is the sweet spot for building consistency, finessing form and improving muscular endurance, notes Belgrave. So lace up your trainers, grab some dumbbells and gear up for the next 28. Then… show up again tomorrow.
YOUR CHALLENGE GAME PLAN
The short bursts of intense dumbbell exercises and tight rest periods create the perfect combo of cardio and strength, and are effective for building muscle, altering body composition and increasing muscle definition, says Belgrave. Don’t chuck out this manual after you’re done, either – these workouts are useful for any time you’re stumped about what to do.
TIME
20 mins
EQUIPMENT
Light to medium dumbbells
INSTRUCTIONS
Warm up with 30 secs of star jumps and 30 secs of lunges. Then perform as many reps as possible of each exercise for 40 secs, resting for 20 secs between moves. Complete four rounds in total. Do each of the two workouts twice per week for four weeks.
HEAD-TO-TOE HIIT
A
FORM FIX Main
