20 Second Home Workout?

20 second home workout

Yesterday I told you about a study showing us that working out for 30 minutes is superior to working out for 60 minutes when it comes to losing your unwanted body fat.

Good news, right?

Well, what if I told you you could get the same benefits (and then some) by doing a 20 second workout?

I’d probably have your attention, yeah?

Well, pay extra attention, because these shocking workout study results might just change your life, and your body, for the better.

Researchers up in Canada at Queen’s University tested an Ultimate Home Workouts style workout (strength and interval training based) against boring, slow-go cardio.

Reference: Appl Physiol Nutr Metab. 2012.

Here’s how it went down:

Twenty two college-aged women performed 4 workouts per week for 4 weeks divided among three groups:

- Group A did 30 minutes of treadmill running at 85% maximum heart rate. (That’s running pretty damn fast, not like walking to lose weight).

- Group B did 8 intervals of 20 seconds of work, either burpees, jumping jacks, mountain climbers, or squat thrusts, with 10 seconds of rest between rounds.

- Group C did not exercise, as they were the non-training control group.

Results make me very happy:

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). In other words, the short bodyweight workouts (of ONLY 4 minutes) worked just as well as 30 minutes of cardio.

Sound good?

Additionally, the Ultimate Home Workouts (my home workout program) style training used by Group B also resulted in greater overall workout enjoyment.

Who doesn’t like the idea of working out for shorter amounts of time for the same fat loss benefits as longer durations?


The researchers of this study concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio.

That’s just 4 minutes of exercise. And you don’t even really need any special workout equipment or gadgets either. You can just use your own bodyweight.

So, just to recap, the benefits of doing shorter, yet intense UHW style workouts:

1. Exercising for only 4 minutes vs 30 minutes.

2. Same cardiovascular benefits as if you did exercise for 30 minutes.

3. Greater muscular conditioning that 30 minutes of cardio.

4. Greater workout enjoyment.

And just to further put these results into perspective for you, the decrease in the amount of workout time makes working out at home a virtual no-brainer. You can do anything at home for 4 minutes a few times per week. But, although possible, it is more of a challenge to get a 30 minute cardio only workout in without paying for the gym or paying for a treadmill to dry your clothes on in your house.


What would you do with an extra 26 minutes as a result of using shorter, more intense muscular workouts?

Would you spend more time with your kids?

Could you spend more time doing your work?

Would you spend more time doing other things you enjoy, such as reading one of my awesome fitness ebooks on Amazon, taking a bubble bath, or watching your favorite TV show?

How would having a workout that you simply enjoy doing more help you accomplish your fitness goals?

Saving you a crap ton of time (you’re welcome),

Susan Campbell, MS, CSCS

***if you’d like to learn about my home workouts program full of short, yet effective bodyweight workouts you can do right at home then please check out Ultimate Home Workouts by clicking here now.

home workout