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Twenty seconds
“Some people think if they can’t fit in a 60-minute gym routine, there’s no point,” says Steve Kamb, a fitness instructor and the founder of the training website NerdFitness. But, for many people, it takes a lot of courage just to get through the door to go for that first run. Giving yourself 20 seconds to be brave is a great stepping stone. Use it to Google a workout plan, or even just to walk into the gym and straight back out again, suggests Kamb. “It doesn’t matter if you finish the task just yet. Sometimes getting into the gym in the first place is the victory.”

Thirty seconds
Planking engages a number of muscles in the shoulders, back and stomach. Achieving a non-stop 30-second plank is harder than it looks, but planking helps to build a stronger core and improve posture and even flexibility. Muscle burns more calories than fat, so planking can help you to burn more calories even when you are not working out.

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Vijay Nanda

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