The less time you have, the easier it is to find excuses to skip a workout. People to see, places to go as well as preparing for the next day can often lead to your health and fitness plans falling by the way-side.

Here at Better, we have devised a super efficient 20 minute total body workout that you can squeeze into your busy morning, lunch or after work schedule.


Treadmill - 5 minutes

Warm up with a brisk walk or light jog to get your heart rate up and blood flowing. Using the treadmill will help tone your legs and help burn calories.




10 reps - 3 sets

Squats are a great all round exercise targeting your back, core, legs and bottom. As with all these exercises make sure you use the correct technique for the reps stated. Ask a fitness instructor if you’re unsure.


10 reps 3 sets

Press ups are a great exercise to work your chest, shoulders and triceps. You can add or remove reps to make the exercise easier or more challenging. Press ups will help improve your core strength also help tone your arms and chest.




10 reps each leg 3 sets

Lunges are a great functional exercise that helps strengthen and tone your legs as well as improving your balance and coordination.

Bench or Chest Press

10reps 3sets

This exercise will be targeting your chest muscles and triceps. This exercise can be performed on a bench using dumbbells, a resistance machine or using the cable station. This will help build muscle around your chest and is also a great exercise to engage and strengthen the core muscles.


Shoulder press


10reps 3sets

This exercise will be targeting the shoulder muscles as well as the biceps. This exercise can also be performed using dumbbells, a resistance machine or using the cable station.


Row - 5 minutes

Rowing is a fantastic all round cardio exercise, great for improving your fitness, stamina and also great for burning calories to reduce body fat. This exercise is great for hitting a variety of muscles groups including the lower back, quads and glutes. Why not challenge yourself to try and row a set distance on each visit to the gym and try and beat your previous time.

Better also offer small gym-based group training classes, these are a great way to cross train your workout and achieve your goals. Please speak to an instructor at your local centre for advice on what classes to attend.

This quick and easy workout should help you meet your fitness goals before you know it! Pop into your local Better leisure centre and fast track your fitness this winter.