Weekends might mean time off from work, but with weddings, errands, house projects, and visits with friends and family, they can be more busy than your weekdays. If you don't have the luxury of being able to fit in a long weekend workout [1], shoot for one of these quickie 20-minute workouts instead.
Research shows that 20 minutes of exercise can boost your metabolism [2], so even though it might not feel like an amazing workout, you're still doing your body good. And aside from keeping your metabolism going, check out how many calories you'll burn.
| Exercise | Calories Burned |
|---|---|
| Walking (three mph) | 61 [3] |
| Walking, 15 percent incline (three mph) | 189 [4] |
| Brisk walking (four mph) | 81 [5] |
| Brisk walking, 15 percent incline (four mph) | 242 [6] |
| Running (five mph) | 144 [7] |
| Running, 15 percent incline (five mph) | 263 [8] |
| Running (six mph) | 180 [9] |
| Running, 15 percent incline (six mph) | 321 [10] |
| Bike ride (15 mph) | 180 [11] |
| Hiking | 129 [12] |
| Jumping rope | 220 [13] |
| Swimming | 198 [14] |
| Deep water running | 180 [15] |
| Tennis | 121 [16] |
| Twenty-minute Vinyasa yoga sequence [17] | 90 [18] |
| Twenty-minute cardio workout Try these: Ten-minute no-equipment cardio workout [19] Ten-minute fat-incinerator workout [20] | 126 [21] |
| Twenty-minute strength training and cardio circuit workout Try these: Ten-minute P90X3 workout [22] Ten-minute arm-toning workout [23] |
144 [24] |
*All calculations are based on a 130-pound woman.