Easy ways to lose weight in 20 mins
Committing to losing weight is a big enough challenge on its own, and even more challenging if you have a jam-packed schedule. You may think you need to block off a big chunk of time to hit the gym or cook meals from scratch, but that’s not the case. Even if you have just 20 minutes to spare, you can use that time to stay active, dial in your diet and make serious progress. Try these five 20-minute activities to conquer your weight-loss goals.
1. DO A HIIT WORKOUT
If you only have 20 minutes a day to exercise, you should focus on HIIT, or high-intensity interval training. Add resistance by using weights, kettlebells or resistance bands.
Working in high-intensity intervals burns fat faster than working at a steady-state intensity, and the afterburn effect of working out at high intensity means you’ll burn more calories after the workout as well.
2. STOCK UP ON HEALTHY STAPLES AT THE SUPERMARKET
A good grocery store haul can simplify your meal prep process and help you make smart food choices day in and day out. Buy whole, unprocessed foods whenever possible. Stock up on fruits, veggies, whole grains oatmeal, quinoa and brown rice, plant protein]beans and lentils, eggs, Greek yogurt, cottage cheese and some salmon and chicken breast.
It’s also important to pick up easy, nutrient-rich snack foods to help manage your appetite throughout the day. Think: fresh fruit & raw nuts
3. GO FOR A WALK AFTER LUNCH
Carve out an extra 20 minutes during your afternoon break to get moving. Taking a walk after a meal won’t necessarily your negate calorie intake but it can increase the rate at which food moves through your stomach, resulting in lower blood sugar, which, in turn, helps stabilize your appetite and reduce cravings.
4. PREP DINNER INGREDIENTS FOR THE WEEK
Planning your dinners in advance is a foolproof way to ensure you’re eating nutritious, satisfying meals each night. Prepare your main ingredients first, whether that means roasting veggies, cooking a batch of quinoa or making salad dressing. Then, when it comes time to reheat and serve, just add my favourite toppings, seasonings and spices so you can avoid boredom with the same foods, she says.
5. ADD INTERVALS TO YOUR CARDIO
Your cardio workout doesn’t have to be a long slog to be effective. To get your heart rate up and simultaneously burn more fat, experiment with a progressive interval workout. Instead of running 20 minutes at a 6.0 speed for example, try running one minute at 9.0 and walking 30 seconds at 4.0, progressively adding 10 seconds to the running and recovery times until you’ve reached 20 minutes. If running isn’t your favourite form of cardio, you can incorporate intervals like these into a cycling, swimming, hooping or jump-roping workout for the same effect.