The 20-Minute Mind/Body Workout
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- Workout 1
- Push-Up
- Standing Row
- Overhead Press with Dumbbells
- Pull-Over with Dumbbells
- Workout 2: Forward Lunge
- Dumbbell Squat
- Diagonal Lunge with Dumbbells
- Deadlift
- Workout 3: Crab Walk
- Prone Plank
- Cobra
- Opposite Arm/Leg Raise
- Workout 4: Option 1: Speed
- Option 2: Resistance Pyramid
- Workout 5: Relaxation
Workout 4: Option 1: Speed
Workout 4: Cardio Option 1: Speed Intervals
You can do this workout with virtually any cardio activity, either at the gym or on your own. Use your rate of perceived exertion, or RPE (how challenging the exercise feels on a scale of 1 to 10).
0-5 minutes: Warm up, gradually increasing intensity (RPE 4).
5-6 minutes: Increase effort level until you're somewhat breathless (RPE 7 to 8).
6-7 minutes: Reduce intensity and catch your breath (RPE 5).
7-19 minutes: Repeat minutes 5 to 7, alternating 1 minute of high effort with 1 minute of moderate intensity six more times.
19-20 minutes: Cool down, reducing intensity (RPE 4).
