People are always searching for the perfect way to lose weight, and many turn to the gym to achieve their goals. But a workout routine is as much about lifestyle as it is about health, and some individuals may find that a short, intensive workout isn’t enough to make a difference. Is a 20-minute workout routine sufficient to help you lose weight? How about 15 minutes? 10 minutes?
A workout is only as good as you make it. If you’re not motivated to work hard enough to see meaningful results, your routine won’t do much. You must take into account your own fitness level, goals, and lifestyle to determine how effective a workout will be.
With that in mind, let’s explore the topic of 20-minute workouts and whether or not they are enough to see significant weight loss. We’ll also examine the differences between men and women regarding their 20-minute workout and how it affects weight loss.
What Is a 20-Minute Workout?
When talking about workouts, many people immediately think about their jogging or running routine. But there is an entire category of exercises that fall under the general heading of “cardio workouts.”
These are high-intensity exercises that raise your heartbeat and push your body to its limits. The most common cardio exercises include:
- Riding a bike
- Climbing stairs
- Riding an elliptical machine or an exercise bike
- Stair climbing
The American Heart Association (AHA) promotes 150 minutes of moderate physical activity a week as part of a healthy lifestyle. Most people who work out regularly complete some form of cardio workout three times a week. But because these exercises are so beneficial, individuals may want to do them more frequently than the AHA guidelines recommend.
Do Men Lose More Weight On Cardio Routines Than Women Do?
Men are known to be less receptive to dietary changes than women, which may explain why they have a higher rate of obesity. However, men who participate in cardio workouts see significant weight loss, even if it’s just a few pounds. Let’s take a look at some of the studies that explore the link between cardio workouts and weight loss.
In a study published in the International Journal of Obesity in 2014, researchers set out to determine whether or not men and women participating in cardio workouts lose different amounts of weight. The study population consisted of individuals enrolled in a workplace wellness program who had a BMI between 25 and 40. The researchers compared the amount of weight lost between those who participated in aerobic workouts for 20 minutes three times a week to those who participated in the same workout for 30 minutes four times a week.
The study found that among men, the 20-minute group lost 7.8 pounds (3.5 kg) on average, while the 30-minute group lost 9.5 pounds (4.4 kg). Among women, the 20-minute group lost 4.5 pounds (2 kg) on average, while the 30-minute group lost 5.4 pounds (2.5 kg).
This was a fairly modest amount of weight loss, but the data shows that men and women participating in short, intensive workouts see different results. With that in mind, if you’re looking for ways to lose weight, consider including higher-intensity cardio activities in your routine. There is also evidence that suggests shorter workouts are more effective for men, so if you’re keen to shed some pounds, give it a try. We know that men and women are different when it comes to their workout routines, but taking into account individual differences can help make every workout experience comfortable and effective.
Is There Any Difference In the Effectiveness Of 20-Minute Workouts For Men And Women?
Aside from the increased rate of obesity among men, women are also more likely to be overweight or obese than men. In some cases, women may even have a higher BMI than men. This is probably because they have more adipose tissue (fat) and muscle mass. More specifically, the study cited above found that women lost 4.5 pounds (2 kg) on average, while men lost 3.5 pounds (1.7 kg).
While it’s true that men and women are different when it comes to their bodies, you must not forget about the role that your body type plays in how effective a workout you will have. For instance, if you are more inclined to gain weight than to lose it, shorter workouts may not be the best option for you. But if you’re looking to shed some pounds, consider participating in shorter cardio routines, as they may be more effective than usual workouts. Your body type and the purpose you are performing the workout for will determine the best option for you.
How Does Your Body Type Affect the Effectiveness Of Your Workout Routine?
Not only do you have to take into account your own personal fitness level, but there is also a factor known as your body type. Your body type refers to your overall build, which is a combination of your height, weight, and muscle mass. There are five distinct body types:
The AHA recommends that individuals try to maintain a healthy weight, so if you determine that you are indeed overweight or obese, it may be difficult to start losing weight without making significant changes to your dietary habits. But if you want to get the most effective workout possible, your body type will determine which routines are best suited to your goals.
For instance, if you’re looking to shed some pounds, consider participating in shorter cardio workouts as these routines may be more effective for individuals with a stocky body type – which includes most men. But if you’re already at a healthy weight and you’d like to maintain your current level of fitness, try for a more average body type. In general, the more muscle mass you have, the more calories you will burn even when at rest, so a muscular body type may be the way to go if you’d like to see the most effective results from your workout routine.
As you can see, there are many factors that determine the effectiveness of your workout routine. For some people, fewer repetitions may be all that is needed to shed a few pounds. But if the aim is to lose weight and make significant changes to your lifestyle, you must consider what is the best option for you in light of your personal goals.