Build strength and boost metabolism in 20 minutes with 9 moves and no equipment

As December begins, finding time for exercise can become increasingly challenging. Between work commitments, social gatherings, and family events, squeezing in a workout can feel impossible. The solution is a quick, equipment-free routine that elevates your heart rate when time is limited.

This workout, crafted by personal trainers Juice & Toya, requires just a small space, about 20 minutes, and a pair of workout headphones, making it ideal for home or travel. Its designed to be low-impact, protecting your jointsgreat for anyone with knee sensitivity or if you want a quieter session.

Low-impact doesnt mean easy. Juice & Toyas program is a high-intensity interval training (HIIT) session, where intensity can be adjusted by the effort you put into each interval. The workout includes nine exercises, with two variations each, resulting in roughly 18 movements. Youll complete two sets, performing each variation for 25 seconds, with a five-second break between variations and a 15-second rest between exercises. The goal is maximum effort during the work periods.

For those easing back into exercise or looking for a refresher before the New Year, the trainers demonstrate every move before the timer begins, allowing you to practice proper technique. Maintaining good form is essential to avoid injury and get the most benefit from the session.

HIIT workouts are particularly effective when time is shortthey engage multiple muscle groups simultaneously and keep rest periods brief, which increases heart rate and energy expenditure. They also help boost metabolism throughout the day. The program is versatile: slow down and reduce reps for a gentler session, or speed up while maintaining form if you want a more intense challenge. While some HIIT formats allow adjusting rest times, Juice & Toya have carefully designed the pauses, so its best to follow their timing.

Because this routine is low-impact, it minimizes stress on joints and reduces noise from jumping, making it suitable for quiet environments or homes of others. Its also excellent for maintaining cardiovascular fitness without running.

Remember, effective movement doesnt always require intense workouts. Walking is a low-impact activity that benefits both body and mind. A daily 90-minute walk, whether in green spaces or the city, can improve mindfulness, support physical health, and provide enjoyment.

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Author: Sophia Brooks