20 minute home workout

No need for any equipment for this quick workout, but you’ll still make a sizeable reduction of body

fat. This workout is based on the Tabata principle of training, which relies on maximal heart rate

training.


You will do 2 workouts within this 20 minute window, and by the end you should know about it.

Choose 3 exercises for each. For example; body weight squat, walking plank and reverse lunge.

For workout 2 change the 3 exercises. For example; knee supported press up, step ups and star

jumps.


The tabata is a set amount of work followed by a short rest period, then a return to work period,

followed by rest.


Beginner

20s work, 20s rest. X3. Complete the 3 exercises of 20s work with 20s rest in between. This is one

round. You will complete 2 before moving onto the second lot of exercises. Rest 1.5 minutes

between rounds.


Advanced

40s work, 20s rest. X3. Complete the 3 exercises of 40s work with 20s rest in between. This is one

round. You will complete 3. Rest 2 minute between rounds. Repeat for both workouts

Top tips for good sleep

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Take a bath with magnesium salts. Magnesium uptake into cells is much more efficient through the skin, as when using Magnesium Chloride. Having a bath with a few cup falls of high quality magnesium chloride crystals dissolved will help regulate your blood pressure and relax before bed. Avoid looking at your phone before bedtime. Continually looking at an LED screen halts or slows the production of melatonin, which is responsible for regulating your brain activity and sending you to sleep. Research suggests allowing a period of 30-60 minutes before bed of screen free time.

5 essential herbs and spices to keep in the cupboard

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turmeric A powerful and natural anti inflammatory spice, contains essential dietary fibre and is a source of many essential vitamins and minerals including B6, calcium and iron. cinnamon Another fantastic anti inflammatory and antioxidant, great for reducing inflammation and muscle soreness after training. Also contains essential oils and is able to control the blood sugar levels by slow digestion rate. Also great to add sweetness without sugar.

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Quinoa Not a grain but actually a seed, this is a great complex carbohydrate that is easily prepared. High in protein it also contains lots of fibre, magnesium and B vitamins. Potato A fantastic source of fibre, vitamins B6 and C and essential proteins the old potato shouldn’t be forgotten. Especially as it is a very versatile ingredient!
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