\n\t\t\t\t\tSummer does not mean your fitness goals have to suffer – shorter workouts from home can be just as effective as hours in the gym\t\t\t\t\t <\/p>\n
It\u2019s fair to say that for most parents of school-age children, any semblance of routine goes out of the window from mid-July to the start of September every year. While taking your foot off the gas a little has its advantages, an absence of structure (not to mention childcare) makes it tricky to find time for the most basic of self-care \u2013 and exercise is, sadly, one of the first things to suffer. <\/p>\n
But it doesn\u2019t have to be this way. We are not advocating hours in the gym while your kids run rampant at home \u2013 rather, it is totally possible to tweak your workout regime<\/a> for a few weeks and not lose any strength or fitness. In fact, you might even gain some.<\/p>\n Research has proved that short, sharp home workouts can be just as (if not more) effective than gym-based sweat sessions. A 2022 study, published in the European Heart Journal, shows that just 15 to 20 minutes of vigorous activity per week (broken up into exercise \u2018snacks\u2019 of around two minutes a day) is enough to offer substantial health benefits, from lowering our risk of developing cancer and heart disease, through to a reduced risk of all-cause mortality.<\/p>\n And the experts agree. \u201cShort workouts can be highly effective,\u201d says James Brady, personal trainer at OriGym. \u201cEspecially when the intensity is right and the routine is done consistently. Short workouts can improve strength, flexibility, and mental wellbeing, offering a realistic way to build momentum and stay consistent, which is key to long-term fitness results.\u201d<\/p>\n We asked personal trainers to share their favourite full-body workouts that can all be done at home<\/a> in less than 20 minutes, and will have you feeling fit and strong faster than you can say Joe Wicks.<\/p>\n Best if you\u2019re short on time<\/p>\n Joe Wicks\u2019 10 minute full-body workout <\/p>\n<\/p>\n The science stacks up here: a 2016 study published in the Journal of Physiology shows that just 10 minutes of high-intensity interval training (HIIT), including only one minute of hard effort, produced similar improvements in insulin sensitivity and VO2 max as doing 50 minutes of steady-state cardio.<\/p>\n \u201cThe key to workout success does not necessarily lie in the duration of the workout, but in how you train during that time,\u201d explains Matt Parsons, gym manager and certified personal trainer at Ultimate Performance. <\/p>\n Best for weight loss<\/p>\n 10-minute AMRAP workout <\/p>\n<\/p>\n For the uninitiated, AMRAP stands for \u2018as many rounds as possible\u2019, which is, as you would expect, going to feel a lot like hard work from start to finish.<\/p>\n \u201cThe key here is to attack each rep, and each set, with maximum intensity,\u201d notes Parsons. \u201cIf you\u2019re not out of breath and your muscles fatigued after 10 minutes, you\u2019ve not pushed yourself enough, and you won\u2019t get the maximum benefits<\/a>.<\/p>\n \u201cBig compound movements such as squats, dips and bench presses performed in a circuit-style format creates high metabolic demand, elevating the heart rate and fat-burning capability both throughout and post-workout.\u201d<\/p>\n Best for stronger arms and legs<\/p>\n 15-minute full-body HIIT circuit <\/p>\n<\/p>\n When time is of the essence, you can\u2019t go far wrong with a classic HIIT session, as Brady explains. \u201cOne of my favourite workouts<\/a> is a full-body HIIT circuit,\u201d he shares. \u201cThis includes squats, push-ups, jumping lunges, and mountain climbers in short, timed intervals. It\u2019s high-energy, works multiple muscle groups at once, and keeps your heart rate up, which boosts both strength and cardio fitness. In just 15 minutes, you can challenge your legs, core, and upper body while also burning calories fast.\u201d<\/p>\n Best if you like weights 15- minute full-body dumbbell workout <\/p>\n While bodyweight sessions are absolutely effective, you may want to up the ante with some simple equipment such as kettlebells or dumbbells to mix things up and ensure you\u2019re achieving what\u2019s known in the fitness world as \u2018progressive overload\u2019 \u2013 in short, making sure your workouts get tougher as you gain fitness<\/a> and strength. <\/p>\n \u201cIt is genuinely amazing what you can do with a pair of dumbbells, or even just your own bodyweight, and just 15 minutes of your time,\u201d says Parsons.<\/p>\n Best for core strength<\/p>\n 15-minute bodyweight strength flow<\/p>\n<\/p>\n No equipment is needed for this slower, more controlled, strength-training workout.<\/p>\n