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6 Reasons Why 20-Minute Workouts are More Beneficial Than You Might Think

20 min workouts at home workouts fitness goals workout benefits workout challenge May 09, 2024

Little Time Commitment, Big Fitness Gains:

Today I’m here to talk about a game-changer in the fitness world: the 20-minute workout. Yep, you heard me right – just 20 minutes a day can have a massive impact on your health and fitness goals. 20-minute workouts have been a huge hit on the Training with T App. We like to call them “express workouts” and we just started a 3 week challenge that’s FULL of them this week! But, more on that later…

It may sound easy to carve out 20 minutes of your day, but the challenge comes in when mentally committing to it every day. Now, I know what you’re thinking – can you really get results in such a short amount of time? The answer is a resounding YES! 

We’re all pretty familiar with the recommendation of at least 150 minutes of moderate exercise per week, so you might be wondering why you’d break it into 20 minutes a day versus an hour at a time here and there. Great question! Here’s why: 

Efficient Time Management. In today’s fast-paced world, time is precious. Research published in the Journal of Physiology found that short, intense workouts can produce similar or even better results compared to longer, moderate workouts. This means that with a 20-minute workout, you can achieve in minutes what used to take hours. Get in. Get out. Move on with your day.


Boosted Metabolism. Short bursts of high-intensity exercise can trigger a phenomenon known as excess post-exercise oxygen consumption (EPOC). This basically means that your body continues to burn calories at an elevated rate even after you've finished your workout. Studies have shown that high-intensity interval training (HIIT), a common component of 20-minute workouts, can lead to significant EPOC and metabolic benefits.


Convenience. No gym membership? No problem! On vacation? Non-issue! According to a study published in the Journal of Sports Science & Medicine, bodyweight exercises performed in a Tabata-style protocol (20 seconds of work followed by 10 seconds of rest) can be just as effective as traditional gym-based workouts. This means that whether you’re at home, in a hotel room, or even at the office, you can get your sweat on anytime, anywhere. And by joining us on the Training with T App you have a plethora of workouts to choose from at your fingertips.


Less Boredom, More Clarity and Focus. Shorter workouts mean less time spent doing repetitive exercises, which can help stave off workout boredom. Plus, research has shown that the novelty and variety of intense, short workouts can lead to greater enjoyment and adherence compared to steady-state cardio. And exercise isn’t just good for the body – it’s great for the mind too. A quick workout can help increase blood flow to the brain, leading to improved cognitive function and mental clarity. Plus, the endorphin rush you get from a quick pump can help boost your mood and reduce stress levels, which we allllll need in today’s world. 


Sustainable Consistency. One of the biggest hurdles to staying fit is staying consistent. But with 20-minute workouts, consistency becomes a breeze. According to a study published in the Journal of Strength and Conditioning Research, participants were more likely to stick with a HIIT program compared to traditional moderate-intensity exercise due to the shorter time commitment and perceived enjoyment of the workouts.


Proven Success. I’ve seen a huge success with our members completing these workouts vs. 1 hour workouts and this week kicks off our 3 week Total Body Express Challenge! You’ll see 3 strength, 3 pilates, and 1 stretch per week so you don’t ever have to think twice about what workout you should do. Everything is mapped out for you in the app, so when I say it’s only 20-minutes, that’s truly all the time it takes and you need minimal equipment items!

So there you have it – the science and proof behind the power of 20-minute workouts. Whether you’re a busy mom, a working professional, or just someone who values their time, incorporating short and sweet sweat sessions into your routine can help you crush your fitness goals in no time. So what are you waiting for? Let’s kick off summer right and have you feeling better and more confident by Memorial Day! I’d love for you to join me for the 3 week Total Body Express Challenge and invite your friends as well!


Coach Tatiana

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