Feeling unfit? Not much spare time? Quick 20 minute work out will work wonders!

Feeling lazy? Fancy having a quick workout in your life? Then look no further, read on!

It's no secret that many men and women in the UK suffer from laziness, however recent studies show that 20 minutes every other day is another way to keep the average person fit and healthy.

20 minutes every other day may not seem a lot, but that's 20 minutes whilst your heart is at it's highest BPM (Beats Per Minute).

However it's not just the exercise which is important, stretching before and during exercise is very important as it will help your heart pump blood around your body faster, causing you to feel healthier and a lot fitter.

So what exercises can you do in 20 minutes?

The breakdown of your routine should consist of the following:

• Five minutes of pre stretching (not included in your work out time)

• Five minutes of cardiovascular exercise (cycling, rowing, running etc), making sure you push yourself as much as possible.

• 10 minutes of self resistance training (push-ups, sit-ups, squats etc). Stretching in between sets.

• Five minutes of final cardiovascular (taking it slowly, so your heart gets used to switching from high BPM, to normal easily)

• A further five minutes stretching.

There is however important things to take into consideration:

• An average male is required to drink 2-3 litres of water a day whilst a female must consume at least 1.5-2 (the benefits of doing so help to keep your muscles hydrated and also speed up your metabolism by up to three times, helping to burn fat faster)

• Eat red meat (Pork, Beef, Lamb etc) at least twice a week but not more than three times to help aid your muscle and heart in repairing itself.

• Try not to snack, have 3 moderate meals a day or 5-6 small meals.

• Good weight loss food includes: Fish (naturally low in saturated fat), Al-dente Pasta (not soft), plenty of fruit and vegetables. (it's five a day for a reason)

It is important to remember that you should not eat an hour and a half before or after you exercise as you run the risk of injuring yourself. This is because your blood does not know whether it should be absorbing and digesting energy from the food, or pumping blood to your muscles.

Below is a video of different exercises you can do, with or without equipment: