The 20-Minute Workout Routine Every Nurse Can Fit Into Their Busy Schedule! (Say Goodbye to the “No Time” Excuse)

Hey, nurses! We know you’re running around saving lives, comforting patients, and conquering the healthcare world like the superheroes you are. But we also know that finding time to exercise can be a real challenge. That’s why we’ve created this quick, effective, and fun 20-minute workout routine that even the busiest nurse can fit into their jam-packed schedule. So, lace up your sneakers and let’s dive into this no-excuses workout routine that’ll have you feeling fit, strong, and unstoppable!

The 20-Minute Workout:

This high-intensity interval training (HIIT) workout is designed to maximize your results in minimal time. It consists of a warm-up, four exercises performed in a circuit, and a cool-down. You’ll complete the circuit four times, and each exercise will be performed for 45 seconds, followed by a 15-second rest. Grab a timer, a mat, and a can-do attitude, and let’s get started!

Warm-Up (2 minutes):

  1. March in place or jog on the spot for 30 seconds to increase your heart rate.
  2. Perform 30 seconds of jumping jacks for a total body warm-up.
  3. Follow up with 30 seconds of dynamic leg swings (15 seconds per leg) to loosen up your hips and hamstrings.
  4. Finish with 30 seconds of arm circles (15 seconds forward, 15 seconds backward) to warm up your shoulders.

The Circuit (16 minutes):

  1. Squat Jumps:
  • Stand with your feet shoulder-width apart.
  • Lower yourself into a squat, then jump up explosively.
  • Land softly and immediately lower yourself into the next squat.
  • Perform for 45 seconds, then rest for 15 seconds.
  1. Push-Up to Side Plank:
  • Begin in a high plank position with your hands shoulder-width apart.
  • Perform a push-up, then rotate into a side plank on your right side.
  • Return to the high plank position, then perform another push-up.
  • Rotate into a side plank on your left side.
  • Continue alternating sides for 45 seconds, then rest for 15 seconds.
  1. Reverse Lunge with Knee Drive:
  • Stand with your feet hip-width apart.
  • Step your right foot back into a reverse lunge, then drive your right knee up towards your chest as you stand up.
  • Return to the reverse lunge position and repeat for 22 seconds.
  • Switch legs and perform the exercise on the left side for the remaining 23 seconds.
  • Rest for 15 seconds.
  1. Bicycle Crunches:
  • Lie on your back with your hands behind your head and your knees bent.
  • Bring your right elbow towards your left knee while extending your right leg.
  • Switch sides, bringing your left elbow towards your right knee while extending your left leg.
  • Continue alternating sides for 45 seconds, then rest for 15 seconds.

Repeat the circuit three more times for a total of four rounds.

Cool-Down (2 minutes):

  1. Perform a standing forward fold for 30 seconds to stretch your hamstrings and lower back.
  2. Move into a downward-facing dog for 30 seconds to stretch your calves, shoulders, and spine.
  3. Finish with a 60-second child’s pose to stretch your hips, thighs, and back, while also allowing your heart rate to return to normal.

There you have it – the ultimate 20-minute workout routine that every busy nurse can fit into their schedule! By incorporating this HIIT workout into your routine, you’ll be able to build strength, improve your cardiovascular fitness, and boost your overall health – all in just 20 minutes a day. With this time-efficient and effective workout, you can kiss the “no time” excuse goodbye and embrace a fitter, stronger, and healthier you.

So, go ahead and give this workout a try during your next break or after a long shift. Remember, taking care of yourself is just as important as taking care of your patients. By staying fit and healthy, you’ll be better equipped to handle the demands of your job and continue being the incredible, life-saving nurse you were meant to be. Now, let’s get moving and conquer that 20-minute workout!