20 minutes of exercise keeps you up all day

20 minutes of exercise keeps you up all day

20 minutes of exercise keeps you up all day

Core tips: sharpen your spirit, build your body, make you full of energy from early morning, improve the efficiency of the day, just do a simple exercise within an hour.

  In the early morning, people who are not fully awake can easily get messy. Therefore, Mark Hessen of Men’s Fitness Magazine has developed a fast and intense exercise method without any tools. Do it 3 days a week, butKeep men clear and strong.

These actions can be completed within 20 minutes, and only need their own weight, and basically do not use fitness equipment.

If you can do it twice a week and do another sprint exercise, the effect is better.


Burpees Burpee is an emerging suggestive exercise that can be performed in the bedroom, but the effect is very amazing.

Start in a posture, squat, put your hands on the ground, and jump your feet backwards into a push-up position, do a push-up, then jump up, resume the squat position, then jump into a posture.

Do 20 to 35 times without rest.

This can be done twice a week, once before work on Monday and once after work on Friday.


50-50-20 exercise This is the most difficult exercise program, requiring 3 sets of 50 push-ups, 50 squats and 12 pull-ups without rest.

Heisen calls it “hotel” exercise, because even if you don’t have a horizontal bar in the hotel, you can use the highest level of handrails as an auxiliary exercise.


Exercise 321 This is the most difficult exercise, with 300 push-ups, 200 squats, and 100 pull-ups.

In fact, you may not be able to do it all at once, you can do a maximum of each action, then go to the next action, and do it again and again until you reach the target number of times.

If you can’t do a hundred, you can adjust the number according to your own situation. For example, if you make 100 push-ups, you can do 60 to 65 squats, and then do 30 to 35 pull-ups.


This action can be done in sprint stadiums, parks, exercise bikes, treadmills, etc. The content is simple: run at personal speed for 20 to 30 seconds, then rest for 30 seconds, and run 6 to 8 times.

Warm up before running and relax after running.

This exercise takes up to 20 minutes. If you want to increase the difficulty, you can run for 45 to 60 seconds with a two-minute rest.

This exercise can make the blood boil, and once a week is enough.