The 20 Minute Total Body Workout

The 20 Minute Total Body Workout: A Complete Guide To Beginners

If you are looking for a complete guide to the 20 minute total body workout, then this is it! This article will give you all the information you need to start your journey towards fitness. You don’t have to spend hours researching online before getting started.

All you need is some basic knowledge and a few minutes of your time.

The 20 Minute Total Body Workout: A Complete Guide To Beginners is not just another exercise routine. It’s a complete program designed to get you fit and healthy. If you’re interested in starting your own personal training business, then this is the perfect way to do it!

You’ll learn how to market yourself effectively, what types of clients work best for you, how much money you can make and more!

What Is The 20 Minute Total Body Workout?

The 20 minute total body workout is a simple but effective way to lose weight fast. It requires only 10 minutes of your time each day. You simply need to perform the following steps every morning:

Wake up and walk around for 10 minutes. Do this until you feel tired or hungry. Walk around for another 5 minutes, doing light activity such as talking on the phone or watching TV if you want to.

You only need to do this once a day.

Follow these steps each day and you will notice a change in your weight, physique and overall health.

Why The 20 Minute Total Body Workout?

There are many factors that make the 20 minute total body workout so effective. These include:

It’s simple and easy to remember. Only 10 minutes of work per day! You don’t need any equipment other than comfortable clothing.

The 20 Minute Total Body Workout - GYM FIT WORKOUT

You can do it anywhere, at any time. Each session burns a lot of calories, making it incredibly effective. You can perform the routine more than once per day for faster results!

Who Is The 20 Minute Total Body Workout For?

The 20 minute total body workout is designed for anyone and everyone. From children to elderly people and everyone in between can benefit greatly from this program. It’s especially beneficial for those who are looking to lose weight or get into shape.

In fact, studies have shown that people who exercise regularly live longer than those who don’t. They also experience lower blood pressure and generally feel healthier and happier. People who work out on a regular basis also have more energy and are less likely to get bored.

The 20 minute total body workout is great for anyone who is just starting out or for those who have been exercising for years. Mix it up every once in a while by adding some weight training if you’re more experienced. This will shock your body and cause it to work harder, getting you better results in the long run.

What Equipment Is Required?

You don’t need any special equipment for this program. As long as you can move your body then you’re good to go! Just make sure you wear comfortable clothing that lets you move easily. Jogging trousers are great for this, as are shorts and a t-shirt. Dress for comfort, as you’ll be doing a lot of it!

Why Only 20 Minutes?

You might be wondering why the workout is only 20 minutes long, even though most exercise experts recommend working out for at least half an hour each day. The truth is, most people don’t have time to work out for a long time. That’s fine! Studies have shown that shorter workouts can be just as effective as longer ones, it just takes them longer to show results.

For best results, I recommend that you do the 20 minute total body workout every day. If you really have a busy schedule and can’t do this, then try and do it as much as you can. Even if you can only spare 10 minutes that’s better than nothing!

Remember, consistency is key when it comes to exercise.

What If I Have A Busy Schedule?

The great thing about this program is that it fits easily into any type of schedule. Whether you’re a busy parent, student, worker or anything else, there is always time to do this workout. All you have to do is remember to move your body for 20 minutes each day. You could:

Do it first thing in the morning.

Do it before dinner.

Do it before/after work.

Do it before you go out.

The 20 Minute Total Body Workout - gym fit workout

Do it on your lunch break.

Do it before bed.

The best time to do it is on weekends, as this will give you more time to relax afterwards. If you do it early in the morning, make sure you have something to get your energy levels up afterwards!

Remember, you don’t need expensive equipment or lots of free time. You just need 20 minutes and the motivation to move your body and you’ll be able to complete this program.

How Does It Compare To Other Workouts?

This program is different from most other exercise programs in that it’s not big on fancy equipment. Most of the moves can be done using nothing more than your body weight. The reason for this is to make the workout accessible to everyone. You shouldn’t need to buy lots of fancy things in order to get in shape!

It’s also designed so that you only need to spend 20 minutes exercising every day. Even if you’re busy, you should be able to find 20 minutes somewhere to improve your health and well-being.

Another great thing about this program is that it’s fun! Most people dread exercise and avoid it whenever they can. This program takes the dread out of exercise and makes it something to look forward to.

There are no more excuses!

How Can I Keep Track Of My Progress?

One of the most important aspects of any exercise program is keeping track of your progress. Without this you won’t be motivated to continue and you’ll soon get discouraged because you aren’t seeing results.

The 30-Day Home Workout Tracker is a simple form that you can use to record your daily progress. All you need is a pen and a notebook, diary or something similar to record your results in.

The form has sections to record your results for each of the exercises every day. All you need to do is record how many reps of each exercise you can do, and then check off the box when you’ve done them all. This way you’ll instantly see your progress as you go along.

You can get the PDF version of the tracker HERE, or you can get the Excel version and edit it yourself HERE.

Nutrition

While exercise is important in creating a healthy lifestyle, the truth is you can’t out-train a bad diet. Even if you spend all day long exercising, if you eat junk then you won’t see the results you want. In fact, you may very well end up damaging your body and shortening your life expectancy because even if exercise can increase your lifespan, a bad diet can still shorten it!

The 20 Minute Total Body Workout - GYM FIT WORKOUT

Due to the increasing amount of processed foods in our diets, many people suffer from digestive issues such as heartburn, diarrhea or constipation. Many also suffer from indigestion, bloating, fatigue and even obesity.

While getting a proper diet is important for everyone, it’s just as important for pregnant woman. Women need to take extra care of their bodies when pregnant not only for themselves but for their baby as well.

Eating disorders are known to cause harm to the baby and can result in miscarriage, stillbirth or birth defects. A woman needs to ensure that she eats a balanced diet and does not cut out any food groups.

Vitamins And Minerals

When you think about vitamins and minerals do you think of plants?

Most people don’t get enough fruits and vegetables in their diet. This isn’t so much due to a lack of trying but more a lack of

Knowledge. People don’t know what foods have what or even how beneficial they are, so they end up missing out on a lot of vital nutrition.

The truth is, most people’s diets are lacking in vital nutrients and vitamins that their bodies need to function. A multivitamin can help fill in the gaps and ensure that you get all the nutrition your body needs every day.

An experienced nutritionist created the Pregnancy Multi Vitamins with the needs of a pregnant woman in mind. It contains a carefully selected blend of the most vital ingredients to give you the optimum amount of nutrition for your baby and yourself. Once again, nootropics are used to counteract any potential nausea or vomiting that may occur due to morning sickness.

The pills are chewable for easy consumption. The bottle contains a one month supply.

The Pregnancy Multivitamins are available for $21.99

Tired of having to wipe down all the surfaces in your home to make sure they’re germ free for when your baby comes to visit?

Don’t want to have to worry about what you’ll do if someone in your family comes down with the flu, or worse yet, the Zika virus?

Would you rather not have to wash your hands every five minutes?

Then the Sani-Hands Portable Handwashing Station is just what you need! These portable hand washing stations allow you to sterilize your hands whenever and wherever you need to. Each bag is equipped with its own water tank, pump and built-in sanitizer. Just fill it up, pump it to build pressure and clean your hands with the antiseptic solution.

The 20 Minute Total Body Workout - | Gym Fit Workout

The bags can be hung up using the convenient handle or stood upright on a table. This all makes for a very convenient and transportable washing station.

You can get one of these handy handwashing stations for $34.99

(NOTE: These are not available in all states due to certain laws, please check to see if shipping is available to your area. If not, you can substitute this for the hand sanitizer bottles)

You’ve tried almost everything to get your baby to sleep through the night, but nothing seems to be working. You’ve heard of the concept of “Crying it out”, where you leave your baby to cry themselves to sleep.

But will you really be able to listen to your baby cry themselves to sleep without going in? And will it really work?

The answer is yes and yes. Cry it out is a very real concept and one that has been used for many years. Although, not the exact same concept that you might be thinking of.

The idea behind “Crying it out” is to let your baby fall asleep without you in their room. This means when bedtime comes, you need to put your baby to bed only after they’ve fallen asleep, even if this takes all night. It may seem like torture, but there are several benefits to this technique.

The first is that your baby will learn to fall asleep on their own and you won’t have to be awake when they’re trying to do it. No matter how much you try to wake them less, there will always be times when they need you and chances are, you’ll still wake up at some point.

The second reason is that this method can (and most likely will) cut down on the amount of times that your baby wakes up at night. This means more sleep for you and more sleep for your baby. Everybody wins.

This doesn’t mean that you never need to comfort your baby at night. Most likely you’ll still be waking up to feed them, but this method will help take the burden of always being the one to put your baby back to sleep.

The biggest thing to remember is that you need to be consistent. This means every night. If you let them cry one night and soothe them the next, they won’t learn.

The 20 Minute Total Body Workout - GYM FIT WORKOUT

They need to learn that not only is it nighttime, but that you aren’t coming to get them.

This may be one of the hardest things you’ll have to do as a parent, but it’s also one of the most important. By helping them learn to self soothe, they won’t rely on you or anyone else to fall asleep. And that helps you in the long run because it means you’ll all be getting a lot more sleep.

You can get cry it out method books for babies here

Airplanes are known for several things: cramped seating, delays, overpriced food and the occasional terrorist event. They can also be very stressful for parents with young children. Luckily you can do several things to keep your child calm and comfortable.

Some airlines still enforce the rule of no children under 2 in airplane seats, which means you have some time to prepare. First of all, you need to know how old your child is because different ages require different techniques.

0-12 Months Old: Most babies this age will require some some assistance in order to feel comfortable in their seat. You can try placing them in a car seat that is secured to the plane seat. You can also place them in a portable swing like device that can be attached to your chair, this will keep them upright and still have room to move a little.

Make sure you don’t put anything in their mouth during the flight, you don’t want them choking on it should they fall asleep and start to drool. They might be too young to cry loudly during the flight, but that doesn’t mean they aren’t uncomfortable. They are used to being held 24/7 and the tight space and loud noises of the plane can cause a lot of distress. Make sure you give them plenty of cuddles, feed them during take off and landing, and change them if they need it. Your main concern is their safety and comfort, the rest you will have to deal with as any parent does!

12-18 Months Old: Children this age have a better understanding of what is going on around them. They’re no longer content to sit in a car seat or swing, but that doesn’t mean they can sit still for hours on end either. Bring something for them to sit on.

A booster seat or anything of that nature with a back will work fine. Bring toys for them to play with, change their diapers if needed, feed and cuddle them as usual.

The 20 Minute Total Body Workout - GymFitWorkout

18 Months-3 Years Old: Children at this age have the most understanding, but still require your attention. If you’ve got an iPad or LCD screen of some sort to entertain them, do so. If not, bring toys, books, stickers, food and whatever else you can think of to keep them busy.

You still need to pay attention to them and they’re going to get bored no matter what. Keeping them occupied for take off and landing is essential as the noise can be very startling. Make sure they get fed when they need to and make any necessary pit stops when needed. Basically remain vigilant and observant of their actions. They will tell you if they need to go, if they’re hungry, or any number of things.

3-10 Years Old: Children at this age aren’t babies anymore and should understand the process of flying better than those under 3. With that in mind, they still don’t really understand why mommy or daddy won’t be sitting next to them and that even though they have an ENTIRE SEAT it still isn’t really enough space for them. They still can get bored and antsy on long flights, so keeping them occupied is still a top priority.

They also need constant attention and still get scared during take off and landing. Make sure to keep them calm and explain that it’s alright every step of the way. You can give them snacks if they ask, but don’t over do it as that can cause stomach aches and really shouldn’t eat before the plane takes off and while it’s sleeping. Keeping them entertained isn’t as hard as it seems, board games, books, talking to them and keeping their mind focused on other things is the key. Don’t forget to praise them every chance you get and telling them how proud of them you are.

Tips for toddlers on a plane

Boarding:

Make sure to choose your seats wisely. Pick a seat in the middle so you’re not trapped next to a stranger if you want to get up or let them walk around a bit. Choose a aisle seat so you can let them walk around a bit or get up yourself.

Avoid the window seat as you’ll have to let them out and in between the seats which is a hassle and keeps you from sitting comfortably.

Show them what the different buttons are and how to tell the flight attendant if they need something.

Keep them well fed before, during and after the flight. A hungry child is a cranky child.

If they get restless or antsy at any point, walk them around a bit or let them look out the window a bit.

Don’t be afraid to explain to other passengers that your child is still learning and still needs your help and assistance. They should understand and let you handle things.

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Stay positive, happy and engaged with your child at all times with a smile on your face. You’re role modeling for them and will set the tone for the entire flight, so keep that in mind.

Have any questions or comments please feel free to ask! I will be updating this FAQ frequently based on questions I receive. If you would like to see your comments or questions added here, please request so and I will credit you for your question.

Have a wonderful flight!

Thanks for reading and have a nice day!

FAQ:

Q: Can I take my baby on a plane?

A: If they are less than 3 days old and have at least one parent with them, then yes you can, provided that you purchase an extra seat for them. The extra ticket is to make sure that there is an adult beside the infant at all times in case of emergency. After the first 3 days have passed you cannot take them on a plane as it is extremely dangerous to babies their age. If you are breastfeeding, you can take the child as long as you have a ticket and a seat to yourself to feed them.

Q: Can I take my toddler on a plane?

A: Yes, but only if they can sit still for long periods of time without needing your attention or supervision. Most flights have ” FAMILY SEATING ” in the center section which is great for this and usually has an extra seat beside it so a second adult can come with you.

Q: I have a toddler and two infants, can I sit with all of them in FAMILY SEATING?

A: Most airlines will let you as long as you have the extra seat(s) and can prove that all of them are under four years old.

Q: Is it safe to fly when you’re pregnant?

A: Yes and no. As long as you go to the doctor before hand and get cleared, then there shouldn’t be any issues. If you’re really concerned, then simply check with your doctor before hand and if they say it’s safe then you should be fine. If not then don’t take the chance because it isn’t worth it.

Q: I have twins and are wondering if I can get a discount or anything from the airline for flying with them?

A: Most airlines do not offer discounts for twins or more than two infants, however you MAY be able to get a COMPANION SEAT which is just as good because it keeps you closer to your children. Most airlines will allow this provided you have an extra seat to accommodate the person. Just ask when you book your ticket.

Q: I’m traveling alone with my infant and was wondering if there were any discounts?

A: Most airlines will not offer you a discount, but what they’ll usually do is let you board first as well as helping you find a seat that is closest to the ground and preferably not over an engine. The ground is always smoother than the air so your child will most likely be more comfortable.

Q: I have an infant and need to pump on the plane, do you have a place I can do that?

A: Most major airlines should have a private place for you to do this, be sure to ask when you book your ticket.

Q: I’m bringing my dog on board, what rules are there?

A: Most airlines will require that your dog be small enough to fit underneath the seat in front of you and will NOT allow them in the cabin. During the flight, your dog must be in a cage that fits underneath the seat and you must restrain the cage with a seatbelt. They must also have some sort of identification or tags on their cage.

Q: I’m bringing my pet bird on board, what rules are there?

A: Most airlines do not have any special requirements for birds, but you still need to let the airline know about it when you book your ticket so that they can note it in their system.

Q: I’m bringing a pair of my favorite golf clubs with me, is this allowed?

A: Most airlines do not have a set limit on the number of sports equipment you can bring on board. They do require that it all fits in the seat with you and not be overly big or awkward.

Q: My ferret is pretty tame and likes to stay in my jacket pocket, may I bring him on board?

A: Most airlines will not allow any animals in the cabin because of health risks, but will allow you to check them in the cargo hold as baggage.

Q: What is the difference between checked baggage and carry on?

A: Checked baggage is any bag that is being put in the cargo hold of the plane. This includes all suitcases, duffel bags, and anything else you can fit in there. Carry on is pretty self explanatory, this is referring to a small bag or purse that you will be carrying on board with you.

Q: What size bag can I bring on board?

A: Most major airlines have a maximum size of 45 linear inches (length + width + depth) and a maximum weight of 50lbs. However, these are just guidelines, you should check with your specific airline for their exact sizes and policies.

Q: Are there other items besides clothing and personal items that I can fit in my luggage?

A: Yes! There are a number of items that you can pack in your luggage, just make sure they aren’t too big and aren’t going to cause a safety hazard. A few examples include: Shoes, books, tools, painting supplies, etc

Q: I’m NOT flying with anything other than personal items, but I’ve packed a lot of clothes.

Will this be a problem checking in at the airport?

A: No, you will not have any problems as long as you pack lightly. Most major airlines will only allow 2 pieces of luggage (carry on and checked) per ticketed passenger.

Q: I’m flying on X airline which allows more than 2 bags per passenger, what can I do?

A:Purchase another ticket for your excess bags.

Q: What are the dimensions and weight limits for each bag?

A: Each airline has different size and weight restrictions for bags, this information should be readily available on the website or ticket counter.

Q: When should I get to the airport?

A: You should get to your airline’s check in counter at least 2 hours before your flight is scheduled to leave. This will allow plenty of time to get through security and still have time to buy a snack or drink before boarding.

Sources & references used in this article:

The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women by EG Trapp, DJ Chisholm, J Freund… – International journal of …, 2008 – nature.com

Cardiorespiratory cost of the Nautilus express circuit by LS Hempel, CL Wells – The Physician and sportsmedicine, 1985 – Taylor & Francis

Exercise intensity and energy expenditure of a tabata workout by JP Porcari, JM Zedaker, L Naser, M Miller – Medicine & Science in Sports & …, 1998 – LWW

The effects of walking poles on shoulder function in breast cancer survivors by T Emberts, J Porcari, S Dobers-tein… – Journal of sports …, 2013 – ncbi.nlm.nih.gov

Effect of 6‐month whole body vibration training on hip density, muscle strength, and postural control in postmenopausal women: a randomized controlled pilot study by LK Sprod, SN Drum, AT Bentz… – Integrative Cancer …, 2005 – journals.sagepub.com

Effect of Resistance or Aerobic Exercise Training on Interleukin-6, C-Reactive Protein, and Body by SMP Verschueren, M Roelants… – Journal of bone and …, 2004 – Wiley Online Library

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training by CE Donges, R Duffield… – Medicine and science …, 2010 – researchoutput.csu.edu.au

Effects of whole-body vibration training on physical function, bone and muscle mass in adolescents and young adults with cerebral palsy by CM Kerksick, CJ Rasmussen… – The Journal of …, 2006 – researchgate.net