Photo courtesy Thosh Collins
Chelsey Luger, Lakota, offers this quick 20 minute workout sans a need for any exercise equipment.

Well For Culture: 20 Minute Full-Body Workout Routine

Chelsey Luger

I used to feel like if I didn’t have at least an hour of time AND access to a nice gym, a workout simply wouldn’t be worth it. I thought that I couldn’t do anything effective without weights and cardio equipment, and that I couldn’t get anything done in under an hour. This is dead wrong.

First of all, you don’t need a gym to work out. In fact, working out in an outdoor space or your livingroom floor can be just as fun, versatile, and even better than the gym. I cannot emphasize this enough. Gyms are great, but not necessary.

Second, you don’t need a whole lot of time to get in an effective workout. Studies show that within 5 minutes of walking outdoors, the natural mood-boosting processes of the body start to kick in – your heart rate goes up, and the vitamin-D from the sunlight begins to make a positive impact on your brain chemistry. That’s just walking, and that’s just 5 minutes. Imagine what you could do with a little more intensity in 15 or 20 minutes. You can do a lot in a short period of time!

The bottom line is that when we train our minds to believe that we need certain things for a good workout, we’re kidding ourselves and setting up an opportunity for excuses. Keep everything simple, and remember that there are no excuses. Everybody has the ability to make time in their day for a couple minutes of physical activity. If you can adapt this optimistic mentality, you are doing yourself a great favor.

The following video shows two separate workout routines, each of which can be completed in 20 minutes or less. These movements were completed in an empty field with absolutely no equipment. No money, no fuss, and no gym membership required.

Try out the beginner version, or skip to the halfway point to see the intermediate-advanced level. Have fun and remember: any amount of exercise is always worth it!

Chelsey Luger. Photo courtesy Eller Bonifacio.

Chelsey Luger is Anishinaabe and Lakota from North Dakota. She hopes to be a strong link in a long chain of ancestors and descendants by spreading ideas for health and wellness. Follow her on Instagram and Twitter. Ideas for articles? Email her: [email protected].

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