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Minimum amount of exercise to tone up?



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MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,910
9/7/13 6:54 A

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You can actually get a very effective workout in just 10-20 minutes by persuing higher intensity workouts. Higher intensity burns similar numbers of calories in less time, and creates additional health and fitness benefits over what you would get from longer less intense workouts.

And with strength training, by choosing challenging weights/exercises (8 reps or less) and compound exercises that work several different muscles at once, you can get in a full-body workout in just 20-30 minutes. Further, you get about 70% of the maximum possible advantage from the 1st set, 90% with the 2nd and 95% with the 3rd. So even if you are restricted to 10-20 minutes, you can still get a good chunk of the benefits.

The other thing to consider is your overall activity level. If you can can combine 10-20 minute workout during the week with longer workouts on weekends (where hopefully you have more time), then you should have a pretty good activity level overall.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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DROPCONE
Posts: 1,498
9/6/13 6:26 P

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10-20 minutes a day really can make a difference, don't think it won't! It's below the recommendations but it's light years better than doing nothing. I'd probably alternate strength training & cardio as someone else suggested.

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SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,398
9/6/13 1:34 P

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Do some form of strength only circuit training doing 4 to 6 full body or compound movement exercises for 4 to 5 rounds. Doing exercises such as squats, lunges, standing presses, bent rowing, a standing pull down and some form of pull up will exercise all the muscles in your body. By doing the exercises without a rest between them and only a 90 second or 2 minute reste between circuits you can get it all done inside your time frame and also obtain a cardio benefit.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



NANLEYKW
NANLEYKW's Photo SparkPoints: (48,457)
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9/6/13 1:20 P

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If I had 20 minutes a day, I would do strength training two or three days a week, some form of cardio (whatever you enjoy--for me, it would be running) three days a week, and have one rest day. You can absolutely get a decent full-body strength training workout in 20 minutes.



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BANDOMOM1
SparkPoints: (3,236)
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Posts: 331
9/6/13 10:15 A

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Check out Kettlebells.. All you need is 20 min. to get an awesome workout, and burn tons of calories.. I love em!!!



8HEATHER
8HEATHER's Photo Posts: 52
9/6/13 10:10 A

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I've lost 22 pounds in the last 8 months by sticking with my SP range but my exercise routine has been spotty at best. I have done a little strength training and a little cardio (+ hiking/biking as a family on weekends) but 10-20 mintues/day just seems worthless compared to what most people do. I look thin, but now I want to look toned and have more endurance. The problem is I just can't seem to find 30-60 minutes of time for myself. I have a full time job and three kids + various kid related activities (girl scout troop leader, carting back and forth from sports). My question is: does 10-20 minutes/day really even matter? What can I do in that time to get the most bang for my buck? Running? Strength training? What would you do if you only had 20 minutes? Thanks!!

Trying to lose the "baby fat" that crept on after 3 pregnancies in 7 years...

5'4", 40 (!), 3 kids (2 girls, 11 and 8 + one boy, 4), a husband, a dog, a cat, a guinea pig and a full time WOH job.


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