Getting in a workout during the week can be tough – dragging yourself to the gym at the end of a long workday is sometimes physically impossible, and few of us are willing to sacrifice precious weekend time to pump iron. However, the host of benefits that comes with exercise shouldn’t be ignored. It is scientifically proven that 30 minutes of exercising everyday can improve your mood, lower the risk of heart disease and high blood pressure and promote better sleep.

Check out these 20-minute full body workouts that will help you tone, build muscle and burn fat without having to leave the house. #noexcuses

(Don’t forget your post-workout recovery drinks to help those muscle repair! Prep before working out and store in a Thermos® One-Push Tumbler to keep chilled.)

1. Fitness Blender: Intense Fat Burning Cardio Butt and Thigh Workout

Combining cardio and strength training, this workout will boost your resting metabolism, increase endurance and burn fat. Done in a HIIT (High intensity interval training) format, you’ll be working out in 45 seconds-on, 20 seconds-off sets. Beginner modifications will be provided throughout the video, and dumbbells are optional. 
Post-workout recovery recommendation: blend 1 scoop of chocolate protein powder with 1 cup of ice, 1 cup of coconut water, 1 banana and a handful of walnuts.  

2. POPSUGAR Fitness: Bikini HIIT Workout

HIIT workouts are designed to keep workout intensity high so that helps you burn fat throughout the day. It’s a great option for people pressed for time, because with HIIT, you’ll need no more than 30 minutes a day. This workout requires absolutely no equipment, using only your body weight to tone and build muscle.

Post-workout recovery recommendation: blend 1 scoop of vanilla protein powder, 1 cup of ice, a handful of strawberries and raspberries, 1 scoop of oats and 1 cup of coconut water

3. Nate Bower Fitness: Ultimate Full Body Workout

Certified boxing instructor and competitive athlete Nate Bower will take you through what might just be the toughest 20 minutes of your life, combining body weight, cardio and resistance strength exercises to target every muscle group in your body. Strength training builds lean muscles, which in turn increases your overall resting metabolism, meaning if you get this done in the morning, you’ll be a fat-burning machine for the rest of the day!

Post-workout recovery recommendation: blend 1 scoop of vanilla protein powder, 1 cup of ice, 1 cup of coconut water, 1 banana, 1-2 tablespoons of organic peanut butter and a handful of almonds.

4. Yoga with Adriene: Yoga Flow for Detox and Digestion

Alternate days of intense workouts with yoga! Let your body recover and stretch out those muscles with a quick 20-minute workout in the morning. This particular yoga flow incorporates a series of twists and poses that help with detox and digestions, and all you need is a little floor space! Yoga also helps tone and activate all the smaller muscles in your body, improves your posture and achieve a calmer state of mind.

Post-workout recovery recommendation: blend 1 scoop of chocolate protein, 1 cup of ice, 1 cup of milk (skim or whole), 1 cup of blueberries and 1 banana.

5. The Body Coach TV: Fat Burning HIIT Workout

Load this video, put on some shoes and get sweaty – it’ll be over before you know it! This HIIT workout combines a series of heart-pumping cardio moves with body weight strength training for total body torture (of the good kind). Add weights if you want to challenge your limits even further, and remember to always watch your form!

Post-workout recovery recommendation: blend 1 scoop of cookies and cream protein powder, oats, 1 cup of skim milk, 1 cup of ice and 1-2 teaspoons of matcha powder.

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