Powerful 20 minute workout that replaces an hour at the gym

What's special about this workout

Burns Fat Better than Cardio

Our complex is performed in the format of high-intensity interval training (HIIT) - 40 seconds of work with all their might alternate with 20 seconds of rest.

Studies show that HIIT burns fat as effectively, and sometimes more effectively, than long, calm cardio loads. This is especially true of visceral fat, a dangerous fatty tissue that surrounds internal organs and prevents you from reducing your waist circumference.

Pumps all muscle groups

Unlike long cardio loads, HIIT helps not only lose weight, but also maintain and increase muscle mass.

In 20 minutes of work, you will properly pump your hips and buttocks, load your shoulders, chest and triceps, rectus and oblique abdominal muscles.

When muscle fibers are fatigued, signals are triggered for their growth, so the muscles will increase in size over the next 24 to 72 hours.

Increases endurance

Interval training increases the body's ability to use oxygen and does it even better than long-term cardio. Moreover, the lower the fitness level of a person, the more benefits he will receive from intense work.

By doing our workout, you will learn to work for a long time without interruption, stop choking from daily activities and be able to hold out longer during cardio loads.

Doesn't require good preparation and can be done at home

You can easily change this workout to suit any fitness level. It doesn't matter how much you weigh and when was the last time you did physical activity - the complex will provide sufficient load for both an experienced athlete and a complete beginner.

In addition, the workout does not require a lot of free space or a lot of equipment. You will need dumbbells, a rope, a kettlebell, and a timer.

Who shouldn't do the workout

HIIT is suitable not only for healthy people and athletes, but also for patients with obesity, chronic obstructive pulmonary disease, cardiovascular diseases, and spinal cord injuries.

However, in the presence of any pathology, it is worth doing under the supervision of a physiotherapist or a rehabilitation coach.

If you have problems with the cardiovascular system, significant excess weight, or other conditions in which you cannot work at high intensity, first consult your doctor.

How to warm up

Before starting your workout, you need to do a little warm-up. This will increase the temperature of the muscles and make them more elastic, as well as prepare the nervous system for intense stress.

We decided to use the 5-minute morning exercise complex from a smartwatch. It consists of dynamic stretching movements and gentle warm-up exercises - great for a quick and effective warm-up.

Lunges with turns - 8 times.
Squats with a pull up - 10 times.
Lunge stretch - 10 times.
Running in place - 30 seconds.
Reverse lunges - 10 times.
Swing forward with finger touch - 20 seconds.
Stretching the sides - 2 times in each direction.

You are now well warmed up and ready to start your workout. But, before starting the lesson, we will briefly discuss the rules for performing exercises that will help you pump your body to the fullest and enjoy the exercise.

How to Exercise for Maximum Benefit

Try your best

You will not only spend about 200 kcal, but also create an oxygen debt (EPOC), thanks to which the body will continue to burn calories intensively after exercise. But for this you have to work really hard.

A good way to tell if you are giving your best or feeling sorry for yourself is to monitor your heart rate during class.

During work intervals, the heart rate (HR) should be within 80% of the maximum (HRmax). To calculate this figure, use a simple formula: (220 is your age) × 0.8. For example, for me it would be (220 - 30) × 0.8 = 152 beats per minute.

Monitor your heart rate during interval training

Be sure to keep an eye on the upper limit. If your heart rate is above 90% of your HRmax, it's time to slow down and either rest longer or work less intensely.

I will track my heart rate using a smartwatch - I will select the CrossFit sport mode via Google Fit. During your workout, the watch will display your activity time, heart rate, and burned calories.

Put the music on your headphones

It's hard to find motivation better than bouncing music during interval training. Under an energetic track, you not only carry loads more easily, but also enjoy them.

The only thing is that nothing should distract you. If during a workout you get tangled up in the wires and adjust the headphones that fly out, you will lose intensity, time and fighting spirit.

I had a complete set for convenient music control: wireless headphones and a clock, which I connected to my smartphone. The headphones fit like a glove and cancel out noise, so the general music in the gym doesn't cut through my compositions.

Interval workout gets better with gadgets

And due to the fact that the tracks can be controlled using the watch, you do not have to run to the phone to change the track. This is super convenient during the last intervals, when you want to hear your power song and at the same time not waste crumbs of energy on unnecessary movements.

Set the timer so that you can see it

Since the workout is interval training, it is important to keep track of time periods. If you work out in a gym where there is a clock with a timer on the wall, you can navigate by it, but you will have to periodically raise your head and lose your pace.

It is much more convenient to set a timer with sound signals on the phone. I did just that: I downloaded a simple free app for interval training and received sound notifications about the beginning and end of work.

At the same time, sound notifications did not affect the work of the music in any way - it continued to sound in the headphones, and the "CrossFit" mode was launched on the watch to track the heart rate.

What's nice - with OPPO Watch, you can switch between modes in a couple of taps and not pause anything. For example, while relaxing, you can swipe the workout screen, turn on the super cool track, and then just as quickly return to your indicators.

A smartwatch isn't just for high-intensity activities. There are five special modes for running, swimming, cycling, walking and fat burning, as well as over 90 workout programs for different training levels. The gadget is equipped with a heart rate sensor and is compatible with all popular fitness apps. The watch tracks and records your activity, measures your heart rate in real time, monitors your sleep and teaches you to relax in breathing. They also allow you to receive calls, answer in instant messengers and listen to music without interrupting your workouts.

How to do a workout

The complex consists of four exercises:

jumping rope;
dumbbell thrusters;
swing kettlebell;
bike.

You perform each movement for 40 seconds, then rest for 20 seconds and begin the next. After completing one lap, rest for the prescribed 20 seconds and start over. In total, you need to complete five circles. This will take 20 minutes.

Watch your heart rate: if it rises above 90%, change the format by 30-30 - work 30 seconds and rest the same amount.

How to do exercise

Jumping rope

This movement will raise your heart rate and provide a good cardio workout. If you can do double jumps, do it. If not, limit yourself to single ones, but work intensely and without pauses.

When jumping, keep your elbows close to your body and try to rotate only your wrists, not your forearms. Keep your body straight and your back straight.

Dumbbell Trasters

This exercise works great on both the upper and lower body and burns a lot of calories.

Stand up straight, place your feet shoulder-width apart or slightly narrower, bend your elbows and hold the dumbbells next to your shoulders. Get into a squat - keep your back straight and your heels on the floor.

Get out of the squat and squeeze the dumbbells up over your head. Then lower your arms to the starting position and return to the squat. This movement is performed in one piece, without pauses between phases: you use the inertia of the lift to press the dumbbells, and then, without stopping, lower them to your shoulders and squat again.

Select the appropriate dumbbell weight in advance. It should be about 30% of your 1RM for the barbell squat. For example, I can squat with a weight of 85 kg, so my dumbbell weight for thrusters is 12.5 kg (85 × 0.3 = 25.5/2 = 12.75).

If you do not know this number, be guided by your capabilities: you should easily do 10 times with the selected weight. If on the last repetitions you cannot squeeze the dumbbells up, take a lighter weight.

It's okay if these are the lightest dumbbells of 1-2 kg. Trasters are built to kill muscle, so you still get a good load.

Swing kettlebell

This exercise perfectly develops explosive and maximum strength, pumps the glutes, back muscles and abs, and also burns a lot of calories.

Stand straight with kettlebells in both hands, place your feet shoulder-width apart. Lean forward with your back straight and bend your knees, placing the kettlebell between your legs. Then sharply straighten at the hip joint and swing the weight so that it flies up to the level of the collarbones.

Let the weight fall back and wind it back between your legs, gaining momentum for the next swing. Keep your back straight at all times, and work your pelvis powerfully.

When choosing the right weight, be guided by your level of fitness. If you are a beginner, take a 4–8 kg kettlebell, if power loads have already become familiar to you, try 12–16 kg.

For home workouts, you can use a canister with a handle filled with water or sand. Just check in advance if the handle will hold up, and do not stand in front of mirrors and fragile objects.

Bike

This is one of the most effective abdominal movements and is also safe for the lower back.

Lie on the floor, put your hands behind your head, spread your elbows to the sides and lift your straight legs off the floor. Bend your legs alternately and turn the body to the side, trying to reach the knee with your elbow.

Do not lift your lower back off the floor or put your hands on your head. Keep your abs tense and keep your feet on the floor until the end of the interval.

How to cool down

To restore breathing and pulse, relieve stress and relax tense muscles, let's do a little hitch with a stretch.

We used another 5-minute complex from the arsenal. This time "stretching before bed." This is quite handy as it has an exercise demonstration, voice prompts, and a timer.

Here's what to do:

Pectoral stretch - 30 seconds.
Stretching the trapezoid on the right - 30 seconds.
Stretching the trapezoid on the left - 30 seconds.
Stretching to the left side - 30 seconds.
Stretching to the right side - 30 seconds.
Seated hamstring stretch - 30 seconds.
Stretching "cat-cow" - 2 times.
Child's pose - 30 seconds.

How often to exercise

To keep yourself in top shape, do this set 2-3 times a week with a rest day in between.

You can also do it in addition to your strength or cardio workouts, but keep in mind that intense work puts stress on the central nervous system, so do the intervals after the main exercises, not before them.

And don't forget about simple activity during the day, especially if you are working on a computer. Get up once an hour and do a 5-minute warm-up with simple exercises like the one we did at the beginning of the session.

By the way, OPPO Watch also has other short sessions, including more intense workouts with exercises for all muscle groups. The text is in English, but due to the demonstration it will be understandable even for those who do not speak the language at all.

If you can't work out, just get up and walk, walk up the stairs, or stretch well. Even doing this will reduce the harm from a long sitting position, relieve muscle tension and maintain good posture.

The OPPO Watch can be conveniently paired with wireless earbuds. They are equipped with a deep noise cancellation system, thanks to which you can enjoy your favorite tracks wherever you go, whether on a jogging in the forest or in a crowded gym. And the special silicone eartips prevent the earbuds from falling out, even during intense exercise.