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Only have 20 minutes?
Here are FIVE options that can actually make your day smoother, energy higher, and your health move forward.
Life is busy. Maybe it’s a far commute to work, long hours at the office, caring for young kids all day, carting teens all over, appointments, housework, or a combination of them all… it can feel like time for yourself is non-existent. The days of an hour at the gym, meal prepping all Sunday, and having your schedule (mostly) in your control are long gone! These days, getting 20 minutes for you feels like a win. It’s easy to feel like with “only 20 minutes” that it’s not even worth starting something. The truth is, 20 minutes, used intentionally, can improve your energy, your nutrition, your stress levels, and your consistency more than waiting for that “perfect” hour that never actually comes. Small intentional actions add up quickly and make a huge impact over weeks, months, and years. If all you have is 20 minutes, here are five ways to use it that actually move the needle –
HIIT workout (high intensity interval training)
Studies show that even brief high intensity workouts (10-30 minutes) can improve key health markers. Better VO2 max (cardiorespiratory fitness), blood sugar control, and overall metabolic health, just from 20 minutes. (Viana 2019, Gillen 2016, Little 2011). Here are 3 example HIIT workouts:
Tabata – 20 seconds on, 10 seconds rest x 8. Rest for 1 full minute. Repeat 3 more times. Your “on” could be sprinting, biking, burpees, jump rope, etc. Giving all out effort for 20 seconds!
EMOM – Every Minute On the Minute. Start a set at the top of each minute and rest with whatever time you have remaining in that minute until the next one. Ex. At the top of each minute do: 100 jump ropes OR 12 burpees OR 100m sprint OR 15 squats.
Intervals (ex. 1:1; work:rest). For 30 seconds, do all out effort of the exercise, then rest for 30 seconds. Repeat x20.
Wash and prep your fruits and veggies
I know you bought fruits and veggies at the store. And I know you’re more likely to eat them if you take a few minutes to wash, cut, prep, and put them in a container on the front of the fridge shelf. Yes it’s great to purchase lots of colorful produce at the grocery store… but fruits and veggies are only healthy for you if they make it into your body 😉. If you still have time left in your 20 minutes after doing all of that, portion them out for your lunches for the next few days so you don’t have to think about it when packing your lunch tomorrow and the next day!
Go for a walk outside without your phone
What?! No podcast? No texting and walking? No scrolling?! Nope. Go outside, get some fresh air, and stare at the trees while you walk. Use this as a form of mindfulness or meditation. After all, mindfulness is all about being present and what better time to be where your feet are than on a walk. Use this time to relieve stress, practice gratitude, or simply enjoy the silence.
Decide 3-5 healthy dinners for the week AND make a grocery list for them
I know, I know, this whole having to make dinner every night is whack. But alas, here we are. Rather than having to use brain power every day to decide what’s for dinner tonight do it once for the whole week and let it be smooth sailing the rest of the week. Take your 20 minutes, plan a few meals that contain a protein, a fibrous carb, and a color (fruit or veggie). Then look in your pantry and fridge for ingredients that you already have. Lastly, put what you need on the list. Boom. Done. Healthy dinners planned for the week. Bonus tip: double your serving of dinner so that you have leftovers for lunch the next day. Cook once, eat a healthy meal twice!
Do a 20 minute “life reset.”
You can rally the rest of the family to help with this, too! Set a timer for 20 minutes (who doesn’t love a little competition and motivation from a timer) and do as much as you can. Tidy the living room, declutter the counter, put away your laundry that’s been piling up on the chair next to your bed for two weeks, load the dishwasher, write down appointments/your schedule for the next week to clear brain space, plan your workouts for the next few days, or lay out your outfits. Take these 20 minutes and give yourself a head start for the week. The extra work now allows your brain to be more clear and stress to be lower as the busyness of the week ramps up.
You don’t need more time
You don’t need more time (though that might be nice sometimes), you just need 20 minutes intentionally used to make a difference. Using little pockets of time throughout your day and throughout your week can improve your health, your energy, and decrease your stress down the road. Tag us on IG (@lvltnhealth, @karamockler) with how you used your 20 minutes today!
What would your life look like if you had an expert team fully invested in your health- designing your strategy, refining your approach, and leveraging advanced testing and analysis to keep you performing at your best? That's exactly what we do at LVLTN Health.
The first step is a free consultation call. You just need to fill out a short application so we can make the most of our time together. The call itself is a no-pressure conversation, providing you with all the details you need to make the decision on whether we are the best fit!
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