20 minute beginner workout – shred fat and gain muscle

20 minute fitness workout for beginners

If workouts are new additions to your life, then here are some fitness tips for getting started. Beginner Workout.

The important part is to just start moving. Beginner workout 101.  Even 20 minutes of physical activity everyday will get you on the path to a leaner physique. It may look like a long road ahead but just remember, the time will pass anyway. Remember how you want to look and feel in a year from now. I am calling on all of you who are motivated to make changes.

5 tips for fitness workout success

  1. Drink more water during your workoutDrink more pure water. Aim for more than ½ gallon of water every day. During my entire weight loss phase I increased my water intake to one gallon. It suppresses appetite, increases immune system and elevates energy. Skip the flavored water drinks and sodas for best results.
  2. If you do not have time to work out, create it! Waking up 20 minutes earlier in the morning for your morning sweat sesh can work marvels on stubborn body fat.
  3. Just give that 20 minutes your 100% every day. Everyone has to start somewhere on their journey to fitness. The first sit up may be near impossible but what counts is that you gave it your best effort. Each month your ability to perform exercises will increase. Just stay positive, consistent and try your best. After 3 months of modified bed rest at the end of my pregnancy my first push up felt like my first one ever. I smiled through it, modified my movements, practiced consistently and in 10 months I was doing 15 unassisted pull-ups in a row and feeling superhuman.  Turn up the energy on your workouts every day. Each day represents one step closer to your goal!
  4. For best fat burning results with the 20 minute workout train on an empty stomach first thing in the morning or with a half scoop of protein with water. This will ensure that your body is burning fat sources as opposed to carbohydrates that you have ingested before the workout.
  5. Eat a meal containing lean protein and carbohydrates within 15-20 minutes of completing your workout to maintain balanced blood sugars through the day and to help repair muscle tissue.

20 minute workoutQuick Start Body Spartan Beginner Workout

Below is your 20 minute beginner workout program to be completed Monday, Wednesday and Friday. On Tuesday, Thursday and Saturday complete the 20 minute cardio program. Complete each exercise at your highest intensity level, performing as many repetitions as possible for 50 seconds. Each 50 second interval is followed by 10 seconds of rest. Set that interval timer and get moving!! If you have kids in the house with you crank up the music and get them involved too. My little one loves being a part of my works outs and laughs hysterically as I try new things. Keep it fun and playful. You’ve got this, Spartans!

Fitness workout just 20 minutes

Monday, Wednesday and Friday

  • Jog in place
  • Crunches
  • Squat in place
  • Jumping jacks
  • High knee raises to the front
  • Jog in place
  • Touch the ground with knees bent and jump up with arms raised
  • Crunches
  • Push ups
  • Lunges to the right side
  • Lunges to the left side
  • Jumping jacks
  • Lunge jumps (no matter how big or small, do your best with this movement)
  • Crunch it out
  • Front kick to the right (It’s time to work even harder kick as high as you can!)
  • Push ups
  • Front kick to the left
  • Jog in place (Do you feel like Rocky yet?)
  • Squat in place
  • Lunges alternating legs

Tuesday, Thursday and Saturday

  • Warm up with 5 minutes of fast walking or jogging
  • 50 second fast walk or jog
  • 10 second burst running/sprinting
  • Repeat these 50/10 second intervals a total of 15 times

Three months will pass whether you choose to begin a workout regimen or not. How you feel at the end of those three  months will be the difference.

Are you willing to commit the next three months to your fitness goals?

If you need help with your nutrition, right now we are offering Gabe Tuft’s book, Body Spartan: Genesis and our custom nutrition plan in a package deal.  It’s $17.95 for the book and just $2/month for the custom nutrition plan (compare to $49.99 retail value).  We want our Spartan’s to succeed in their goals so we are doing everything we can to make it affordable for you.  Click below to see what the package has to offer you!

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