All posts tagged: 20minute

I ran the 20-minute Apple Watch calibration test – and my data got more accurate

I ran the 20-minute Apple Watch calibration test – and my data got more accurate

Published by skeptic

Nina Raemont/ZDNET Follow ZDNET: Add us as a preferred source on Google. ZDNET’s key takeaways  Your Apple Watch workout data might not be accurate. Calibrating your watch improves accuracy.  Here’s how and why you should calibrate. People wear smartwatches, such as the Apple Watch, to get iPhone-like functions on their wrists and to stay on top of their exercise and sleep data. By recording workouts or tracking daily activity with a smartwatch, you can get a clearer picture of your movement patterns and a more detailed idea of how many calories you’re burning each day.  The device can accurately measure a wide range of activity metrics, including pace, heart rate, calories burned, distance covered, and more. I regularly use the watch as I weight train, run, walk, cycle, practice yoga, and dance to monitor my heart rate zones and my exertion levels, and recover well before my next intense workout split.  Also: I walked 3,000 steps with my Apple Watch, Google Pixel, and Oura Ring – this tracker was most accurate While Apple has invested millions of …

The Daily 20-Minute Workout That Boosted My VO2 Levels

The Daily 20-Minute Workout That Boosted My VO2 Levels

Published by Sam Flores

My VO2 has gone from average to ‘high’ according to my Apple Health When it comes to my fitness levels, it’s been a bit of a journey in the last 12 months. I was at my absolute fittest I’d ever been in April 2024 and felt amazing for it. Just when I was feeling utterly invincible for the first time in my life, I fell two metres from a rock climbing wall onto a locked out, fully extended leg. Yup – it hurt just as much as you’d think.  One fully snapped ACL, MCL and shattered meniscus later, exercise was off the cards until I could have full reconstructive surgery on my knee in September 2024. I was devastated – following surgery I was non-weight bearing for six weeks and then a gruelling physio plan came after that, where I slowly rebuilt all the strength I’d lost. Now, a year on, my VO2 max is higher than what it was pre-op. Yesterday I ran my first non-stop 5k in over a year and achieved a …

I asked an expert trainer how to make the most of a 20-minute walk and he shared this walking workout

I asked an expert trainer how to make the most of a 20-minute walk and he shared this walking workout

Published by Jenni Sidey

When I only have 20 minutes to myself, it can be difficult to choose what to do with the time. Should I commit to doing some cardio exercise, or simply enjoy a stroll in the park? Strength and conditioning specialist Logan Herlihy of Reformed Fitness says you don’t have to choose. Article continues below You may like “Simple walking at a moderate pace is a great way to start, but once you’ve been doing that for a while, it can be beneficial to add more difficulty to your walking workout, without investing significantly more time,” he says. Herlihy draws inspiration from the world-renowned high-intensity interval training (HIIT) researcher Martin Gibala, who says you only need one minute of hard effort to work out effectively. For Gibala’s method, participants would spend approximately 10 minutes on a stationary bike and complete one minute of high-intensity work, using the rest of the time to recover. “Walking is inherently a lower intensity exercise, so I’ve modified the intervals and the rest periods accordingly,” says Herlihy. Start your week with …

Psychologists developed a 20-minute tool to help people reframe their depression as a source of strength

Psychologists developed a 20-minute tool to help people reframe their depression as a source of strength

Published by José Betancourt

New research published in the Personality and Social Psychology Bulletin provides evidence that changing how people view their past struggles with depression can improve their ability to achieve life goals. The study suggests that reframing depression as a sign of strength, rather than weakness, boosts self-confidence and tangible goal progress. This psychological shift helped participants make nearly 50 percent more progress on their personal objectives over a two-week period compared to those who did not receive the intervention. Depression is a widespread mental health condition that often hinders a person’s ability to pursue their ambitions, such as career advancement, hobbies, or maintaining relationships. While the biological symptoms of the illness, such as fatigue and lack of motivation, certainly play a major role, the researchers suspected another social factor was at play. Society often stigmatizes depression, promoting a narrative that paints those who suffer from it as inherently weak or damaged. The scientists hypothesized that this societal label of “weakness” becomes internalized by individuals. This acts as a mental barrier even when they are not currently …

Try this trainer’s 20-minute treadmill walking workout if you’re looking for a low-impact way to get fit

Try this trainer’s 20-minute treadmill walking workout if you’re looking for a low-impact way to get fit

Published by Jenni Sidey

We all know we’ll benefit if we stay active, but it becomes harder to do if you have concerns about your joint health. In that case, the treadmill is your friend. “Walking on a treadmill is actually gentler on your joints because the belt provides some shock absorption, unlike the hard pavement outdoors,” says Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree. When combined with some of the best walking shoes, you may find your joints are more comfortable with indoor walking. Plus, you remove many of the other factors that worry people about walking outdoors. You may like “Treadmills can feel safer for people who are worried about traffic, uneven sidewalks or isolated areas. Some people also prefer the convenience of walking at home or the gym while watching TV or listening to music,” says Chakoian. If you think that the shock absorption of the treadmill makes it a less effective workout, you don’t need to worry. “Walking on a treadmill is just as effective as walking outdoors …

A simple 20-minute activity that may help ADHD children at school

A simple 20-minute activity that may help ADHD children at school

Published by Daniella Wilson

Get the Well Enough newsletter with Harry Bullmore for tips on living a healthier, happier and longer life Get the Well Enough email with Harry Bullmore Get the Well Enough email with Harry Bullmore Attention-deficit hyperactivity disorder (ADHD) is the most common disability diagnosis in children globally. It’s estimated to affect around 8% of children aged 3-12 years, and around 6% of teenagers aged 12-18 years. ADHD can make school difficult for children – affecting their behaviour in class, their attendance and their academic performance. But research my colleagues and I conducted has shown why physical activity may be one way of helping children with ADHD to thrive in school. To conduct our research, we had 27 children aged 9-11 years (all with ADHD) complete two trials. The first trial involved a 30-minute exercise circuit that also engaged their brains. The exercise circuit involved several stations. For instance, at one station, the children played “Simon Says,” while at another, they did a coordination task where they had to bounce and pass a basketball with alternating …

An exercise scientist says you need a 20-minute warm-up in the cold—is that overkill or smart training?

An exercise scientist says you need a 20-minute warm-up in the cold—is that overkill or smart training?

Published by Jenni Sidey

I never fail to warm up before strength training, but I always skip that step on the rare occasions I go for a run. At best, I manage a couple of token hip openers and lunges, but I know I should spend more time preparing my body. Even so, I was taken aback when I read the recommendation to warm up for 20 minutes when exercising outdoors in the cold. That’s according to Athelie Redwood-Brown, a senior lecturer in performance analysis of sport at Nottingham Trent University, in the UK. Could this possibly be true? I prayed that it wasn’t, but contacted Redwood-Brown to find out more. You may like “People often underestimate how much longer the body takes to prepare in winter compared to summer,” Redwood-Brown tells Fit&Well. “In colder outdoor conditions, it takes longer for muscles, tendons and joints to reach a temperature where they are more elastic and able to tolerate load. “Cold muscles are stiffer and less responsive, which increases injury risk. Around 20 minutes allows core temperature to rise gradually, …

A personal trainer says this simple 20-minute treadmill workout could be one of the most effective workouts that you do

A personal trainer says this simple 20-minute treadmill workout could be one of the most effective workouts that you do

Published by Jenni Sidey

A spare 20 minutes can disappear before you know it. If I have a little free time, I always find myself dilly-dallying or starting chores but not finishing them. The time always feels wasted, even if I approach it with the intention to be productive. We Run coach Amanda Grimm thinks 20 minutes is just long enough to invest in yourself and complete a quick, easy treadmill workout. “We all have those days where work takes over or the weather outside is awful. Just remind yourself it’s only 20 minutes, and it actually could be one of the most effective workouts you do,” she says. While it might not be the most challenging workout you do, if you are able to put aside just 20 minutes, you’ll feel better for it. Your focus, mood and stress levels are likely to improve. “It does wonders for your mental health,” says Grimm. “I often remind my clients that a 20-minute workout is always better than nothing. I personally love walking outdoors for the fresh air and for …

Build mobility, stability and core strength with this 20-minute workout from Chris Hemsworth’s Centr

Build mobility, stability and core strength with this 20-minute workout from Chris Hemsworth’s Centr

Published by Jenni Sidey

To jump-start your 2026, Chris Hemsworth’s Centr fitness app has released a pair of 12-week workout programs that will help set the foundations upon which to build your fitness. Designed by strength coach and yoga teacher Alex Silver-Fagan, one is tailor-made for the gym, to help beginners build confidence with equipment, while the other is stripped back for home workouts. A building block of each program is a full-body mobility, core and functional strength workout that Silver-Fagan swears by. You may like She’s shared it with Fit&Well readers below, and it’s something she recommends everyone incorporate into their routine this January to minimize risk of injury and set the platform to get strong. “This workout really is the foundation,” she tells Fit&Well. “You’re learning how to warm up properly, how to prep the body, and it truly caters to all.” The only piece of equipment you need is a light kettlebell or dumbbell. How to do the workout This predominantly bodyweight workout involves three sections. The first is a full-body mobility flow Silver-Fagan recommends to …

This 20-minute routine is the fastest way to build running confidence according to a certified running coach

This 20-minute routine is the fastest way to build running confidence according to a certified running coach

Published by Jenni Sidey

As a certified running coach, I’m used to hearing people’s concerns around their own running, especially from those who are just starting out. I often hear worries that include: I’ll be too slow, or I’ll get tired too quickly, and simply that they don’t feel like a “real” runner. And I totally get it, I had a lot of those concerns too. I didn’t always go through life feeling like a runner. My confidence as a runner didn’t come from pushing harder or going longer—it came from learning how to structure my runs in a way that made them feel achievable. I often remind beginners that confidence comes over time and is built through small wins along the way. You don’t need to run long distances or fast times to feel successful. Having a short but well-designed routine in place can teach your body and brain that running is manageable. You may like This 20-minute run-walk routine is one of the best ways to build that confidence because it emphasizes preparation, pacing and recovery. It …