RAISING HEALTHY HEARTS PROGRAM
Preventive Cardiology and Metabolic Program
20-Minute Workout Ideas
There are lots of exercises you can do in 20 minutes. Here is a list of workout ideas
you can do by yourself or with friends in just 20 minutes!
Push-Ups, Jumping Jacks and Crunches
Repeat cycles of these exercises until 20 minutes is up.
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10 push-ups
10 jumping jacks
10 crunches
10 jumping jacks
10 push-ups
Legs and Abs
Repeat cycles of these exercises until 20 minutes is up.
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20 squats, 20 crunches, 20 alternating lunges (10 for each leg)
15 wide-stance squats, hold a plank for 15 seconds, then do 15 alternating lunges
10 squats, 10 bicycle crunches, 10 alternating lunges
5 wide-stance squats, 5 leg raises, 5 alternating lunges
Swimming, Running or Walking
How much swimming, running or walking can you do in 20 minutes? Give it a try!
What about sprinting intervals? Try the following interval sets for 20 minutes at a time. Once
you get going, mix the work-rest intervals up any way you’d like! Remember, sprinting is
running as fast as you possibly can!
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Sprint for 30 seconds
Jog or walk for 1 minute (60 seconds)
OR
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Sprint for 45 seconds
Jog or walk for 45 seconds
Modified Spartan Run.
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Run ¼ of a mile (1 loop around a track)
10 push-ups
10 crunches
Run ¼ of a mile (1 loop around a track)
5 push-ups
5 crunches
Run ¼ of a mile (1 loop around a track)
3 push-ups
3 crunches
Run ¼ of a mile (1 loop around a track)
All images courtesy of Pixabay.
Rev. 4/2015
Pediatric Cardiology
For more information please call
Mass General Hospital for Children
55 Fruit Street, Suite 6C
Boston, MA 02114
888-644-3248
www.massgeneralforchildren.org/cardiology