20 minute workouts for a fitter you!

Even 15-20 minutes of rigorous daily exercise goes a long way when living healthy and staying fit. Spending hours at the gym is not the only way forward.

The trick lies in arriving at a workout that suits, both, your body type, and your time constraints. Strength and fitness coach, Arnav Sarkar, suggests five quick workouts, which can be done anywhere - at home, the gym or a neighbourhood park. So what are we waiting for, let's begin!

With weights: Circuit 1: Dumbbell clean and press (8 reps), Lunges (8 reps), Push ups ( 8 reps), Barbell rows (10 reps).

Rest for 75-90 seconds before next circuit. Complete 5 rounds of the circuit. Increase weight once current weight becomes easy.

Circuit 2: Bench press (10 reps), Dumbbell row (10 reps), Squats (12 reps), Good mornings (8 reps).
Rest for 75-90 seconds before starting round 2 of circuit 1 again.

Without weights 
Circuit - Push ups (6 reps), Reverse lunges (6 reps each leg), Hindu push ups (6 reps), Free squats (12 reps), Side bridges (6 reps on each side).

Rest 1 minute or less and repeat as many times as possible. The idea is to do as many, number of circuits possible in 15 minutes.

Bodyweight with a skipping rope: Warm up and then pick one of these circuits: 
Circuit 1: Push ups (10 reps), Squats (15), Crunches (25), Rope skips (250-300 as fast as you can).
Rest for 1-2 minutes and repeat entire circuit 2-3 times depending on your fitness level.

Circuit 2: Push ups (10), Rope skips (100 as fast as you can), Lunges (8-12 each leg), Rope skips (100 as fast as you can), Pike walk (5), Rope skips (100).

Rest for 1-2 minutes and repeat entire circuit 2-3 times depending on your fitness level.

Single dumbbell circuit: 5-6 (each side) overhead press, 8-10 (each side) bent over rows, 8 (each side) lunges, 10 push ups, 15-20 goblet squats. Rest for about 1-2 minutes and repeat upto 3-5 times. If you find it easy then increase the weight rather than trying to add another circuit round.

At the park supersets 
Superset 1: Push ups - 2 sets of 45 seconds, Squats- 2 sets of 1 minute (rest 60-90 seconds)

Superset 2: Side bridges- 2 sets of 30 seconds each side, Step ups on bench- 2 sets of 30-45 seconds each side (rest 60-90 seconds) Burpees - 5 sets of 5-10 reps with 15-30 seconds rest in between.