Your success depends on the amount of quality time you spend on your body: how you think about it, what you feed it, and how you move it. Your body is the physical vessel that helps you grow your physical, mental, emotional, and spiritual health. How much quality time do you have to spend on your physical fitness? With time as one of our most valuable resources, it can be challenging to know how much time to spend on our bodies. Problem no more. Enter this NW Method 20-minute workout you can do at home when you are short on time or just need a quick sweat!
The NW Method focuses on high repetition movement. This style of exercise induces muscle memory using the body in a 360 degree to hit all angles, release all seven chakras (our primary energy centers in the body), and achieve steady-state cardio to accomplish both cardio and fat burn. At the start of the NW 20 minute workout, we start with specific arm movements that tighten and tone the area where we get “bra fat.” Since we are constantly in forward motion, these muscles are the most neglected area of the body. Working our arms at the start of the workout brings fresh oxygen to our bodies and hearts. During the middle of the workout, we start to target full-body problem areas. A major problem area is the saddlebag area, caused by too much sitting all day. Adding specific movements in high repetition allows us to tone this area and balance the lower body. At the end of the NW 20 min workout, we have a short dance section that will enable you to connect all your muscles and provide freedom of movement. Our bodies need to feel alive and connected, and what better way to do that other than dance?!
Here are three moves that target those problem areas in just 20 minutes:
1. PEEK-A-BOO
The peek-a-boo is an NW Method favorite and we believe the arms energize the entire body - we are energizing the entire body - pumping blood to the body, pumping fresh oxygen through the body - We over use our major muscle groups - The purpose in the arms section is to sculpt around the arms
2. Side Kicks
In the full-body section, the “Side Kicks” target the saddlebag region. When we sit all day, our bodies are not using the muscles that keep our butts lifted and perky. During this 20 minute workout, we are hyper-focused on this region as humans tend to sit 80% of the day.
3. Dance Cardio
We pick fun moves in the dance section that get our energy flowing and our full body feeling free. There is nothing worse than feeling constricted by tight, rigid movements!
Here are 7 reasons why exercising at least 20 minutes a day is good for you:
1. Highly beneficial in your overall health, lowering the risk of diabetes, cancer, and other chronic diseases.
The stronger your body is, the stronger your immune system is. We need a strong immune system to fight off disease, bacteria, and viruses. When our immune system is healthy, our body can function better. Exercising 20 minutes a day can seriously strengthen your disease-fighting mechanisms.
2. It keeps you fit.
Whether you want to lose weight or not, 20 minutes a day keeps you fit. It gets the sweat flowing, brain clear, body flexible, and heart pumping.
3. You’ll become stronger.
You are what you repeatedly do. The more you practice a 20-minute workout, six days a week, the stronger you become. Through muscle memory, your body will learn new ways to move and how to sustain it over time. Working your muscles keeps you physically fit. The mental exercise your mind gets also contributes to your mental strength and focus.
4. Healthy muscles help your body function properly.
When your muscles are hydrated, toned, and balanced, they aid your body in its functioning. They help you move freely, bring a full range of motion, and assist you in balance, coordination, and internal organ function, such as the movement of food through the digestive system.
5. Exercising 20 minutes causes immediate changes in muscle tissue DNA.
As soon as you start to exercise, you bring more oxygen to your blood and tissues. The heart begins to pump fresh blood into your body, and your muscles start to work. Muscles adapt to what you do, and if you don’t “use it” you “lose it.
6. Boosts mood
Exercising increases endorphins and helps relieve stress. It enables you to keep from feeling discouraged and beating yourself up for missing a workout.
7. It keeps you consistent.
When you are consistent, you see changes in your behavior, attitude, and mood. Your body learns through repetition. So if you are focused on your body and exercising 20 minutes per day, it will keep you consistent in your body, mind, and heart.
Twenty-minute workouts go a long way! The more consistent you are with your time and workouts, the more benefits to your body and spirit. Don’t forget to plan your next 20-minute workout! Here’s a link to my one of my favorite 20-minute workouts.