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You can accomplish many things in 20 minutes. Especially when it comes to your fitness.

Instead of working out in the gym for half a morning, why not try a short but intense exercise that can achieve the same effect in a short period of time?

This week, we will study the lower body-and how to train the leg and hip muscles to help you run faster, jump higher, and do better in explosive sports.

This is a great exercise for people who exercise or run, but it is also a good choice for people who want to strengthen and exercise their leg strength.

This 20-minute training session was created by F45 Tottenham Court Road coach Andrew Julien, and it will maximize your leg muscles.

This exercise is designed for anyone who wants to improve vertical jumping or leg strength.

You will need small to medium dumbbells or weights for this exercise.

Start with a 1 kilometer run, warm up your legs, and then perform maneuvering exercises for at least 5 minutes.  

Start with your feet hip-width apart and hold a dumbbell in each hand. Lower to the squat position, hold for a second when you reach the bottom, and then start to stand up to ensure even weight distribution, squeezing the hips at the top. Reverse crunches x15 times, 3 sets

Lie on your back on the floor with your hands on your side, your knees bent, and your feet on the floor. Keep your knees bent, raise your legs and thighs, and move your knees as close to your face as possible without lifting your middle back. Hold on, and then slowly begin to lower your legs until they reach the floor again.

Stand upright with a pair of dumbbells, take a step forward with one leg, then lower your body until your back knee touches the floor.

Then stand up and change legs.

First stand in front of the box to make room for jumping.

Spread your feet shoulder-width apart and bend slightly, then swing your arms back and forth while jumping to land firmly on the box.

Jump back and repeat.

Start in a squat position, then jump explosively as fast as you can, making sure that your heels are firm.

Land in a squatting position.

Start with your feet shoulder-width apart and hold dumbbells in your hands.

Slowly place your body on the ground, keeping your chest outward-your shoulders should be on top of the dumbbells.

When the dumbbell crosses the knee, stop moving the hips, but continue to lower the dumbbell until you feel the hamstring stretch.

Elevate yourself to an upright position while exhaling to stand upright.

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First stand up straight, then bend your knees slightly, with your feet shoulder-width apart.

Jump, push forward, swing your arms backward and use power to push yourself further.

Land in a squatting position and repeat.

Starting with the upper back on the bench, the barbell crosses the hips.

Lift your hips and squeeze your hips, and then maintain this position for 10 seconds.

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