Anywhere gym: How to work out 20 minutes a day everywhere

SINGAPORE – Train every day to stay fighting fit for life.

Do not leave it to once a week, fortnightly or occasionally. And if you cannot get to a gym, train at home or in well-shaded neighbourhood parks and connectors.

This is the maxim of mixed martial arts (MMA) athlete Radeem Rahman, 36, co-founder of MMA Fitness Lab in Race Course Road. The certified fitness trainer, with a degree in sports and science from Edinburgh Napier University in the United Kingdom, designs bespoke workouts for clients who suffer from knee issues, as well as neck, shoulder and back pains due to sitting for long periods at their desks.

In his gym, Mr Rahman and his team of two physical fitness assistants guide clients to build up their fitness gradually, mindful of an individual’s fitness level and pace.

Mixed martial arts is a contact sport that combines various combat sports such as muay thai, which is the national sport of Thailand, wrestling for takedowns and Brazilian jiu-jitsu, which is known for its grappling and ground movement. Its workouts are practised in the gym as well as outdoors.

He says that by spending at least 20 minutes daily, one can benefit from increased metabolism, improved cardiovascular health, better bone density and joint health, a stronger immune system and mental clarity.

The trick is to slowly extend the duration of workouts anywhere, not just at home or in a gym, which can get stale and boring.

“Go for early-morning or late-evening sessions – when it’s cooler – and work out in a range of settings such as in parks or playgrounds to avoid falling into a rut and losing interest,” he advises.

While many prefer to wait till the weekend to catch up on exercise due to work commitments, medical experts advise spreading out workout sessions throughout the week to reap the most benefit.

SPH Brightcove Video

If you're looking to stay in shape but don't have time to go to the gym, here are four exercises which can be performed anywhere and by all ages – from millennials to senior citizens.

People of all ages should ideally clock between 150 and 300 minutes of exercise a week. That works out to about 20 to 40 minutes a day.

In 2019, the World Health Organisation (WHO) recommended 150 minutes of moderate-intensity aerobic physical activity a week, based on scientific evidence.

Preferably, half of that time should be devoted to vigorous-intensity aerobics such as running or cycling, with physical activity sustained at least 10 minutes continuously. WHO also recommended muscle-strengthening activities twice a week to improve balance training and to prevent falls.

According to the Singapore Physical Activity Guidelines, adults aged 18 to 64 are encouraged to aim for at least 150 to 300 minutes of moderate-intensity aerobics a week. Every minute of vigorous-intensity activity counts as almost two minutes’ worth of moderate-intensity activity.

The free online resource (

To achieve that, longevity experts such as Professor Michael Snyder, a genomicist from the Stanford University School of Medicine in the United States, says that daily exercise is preferred, instead of cramming a week’s quota into a few hours like a “weekend warrior”.

“Muscle mass is lost after short periods of inactivity, even for a few days,” Prof Snyder tells The Straits Times in an e-mail interview.

He leads an ongoing longevity medicine study that discovered “ageotypes”. The research sheds light on how parts of the human body age faster than others, similar to the way a car goes through wear and tear.

In trying to make up for lost time, he says that weekend warriors tend to over-exert and cause injury to themselves.

“Daily exercise is not limited to only those who are younger,” he adds. “It’s best for people of all ages, including those aged 55 and above, to move a lot more. Everyone needs to retain muscle mass and flexibility. The only way to get that is through a consistent and sustained exercise regimen.”

Keeping on the move and staying active is good for all ages, especially seniors, says Associate Professor Reshma A. Merchant, head and senior consultant at the Division of Geriatric Medicine, Department of Medicine at the National University Hospital (NUH).

One of the leading authorities in geriatric medicine in Singapore, Prof Merchant leads a team at NUH that focuses on healthy and active ageing in the community through a range of initiatives such as theHealthy Ageing Promotion Programme for You (Happy), an exercise-based outreach since 2017 that has helped older adults improve mental well-being, memory, functional ability and strength. The Happy programme helped reduce frailty in seniors by about 75 per cent.

“Regardless of age, everybody should exercise daily, for at least 20 minutes each day,” she says.

“With ageing, muscle mass tends to decrease, fat deposits can accumulate in organs such as the liver, and joint flexibility tends to reduce. Exercises such as brisk walking, strength building, flexibility and balance training become even more important as we age,” she adds.

“Supplementation with a well-balanced diet, with adequate protein and nutrients, is important to enhance muscle protein synthesis, as well as improve muscle mass and muscle strength.”

1. Body weight exercise: Lunges with a twist

Mr Radeem Rahman, head coach and co-founder of MMA Fitness Lab, demonstrates the lunge exercise at MMA Fitness Lab. ST PHOTO: GIN TAY

Add a twisting motion – with or without a weight such as a dumb-bell or 1-litre water bottle – so that your back muscles contract more fully as you engage your core. This helps improve your balance and tones your upper body. It should be done 10 times – or repetitions (reps) – per set. Three sets per module is recommended with a one-minute rest allowed for between sets.

1. Step forward with your right foot, lowering your body into a basic lunge position.

2. Twist your upper body to the right from your midsection and bring your arms back to the centre in a slow, controlled movement.

3. Step back with the right foot and return to the starting position.

2. Chair yoga: Abs rotator

Mr Radeem Rahman, head coach and co-founder of MMA Fitness Lab, demonstrates the abs rotator. ST PHOTO: GIN TAY

The abs rotator module is ideal for those with knee injuries or for seniors no longer able to do high-impact workouts. It works out the core muscles in the tummy all the way to the lower back and helps build core strength safely and effectively. Do 10 reps per set, and three sets per module. Rest for one minute between sets.

1. Sit comfortably on a stable surface such as a park bench or chair.

2. Rotate your legs as if cycling on an imaginary bicycle. When both the right and left legs have completed one revolution, that is considered one rep.

3. Wall Stretching

Ms Erin Tan, an account manager in the playground design industry, models the upper body stretching exercise. ST PHOTO: GIN TAY

Wall stretches are a good way to improve posture and to lengthenchest muscles, as well as tone up the waist, sides and lower back muscles. Do 10 reps per set with three sets per module. Rest for one minute after each set.

1. Spread out your arms and move from left to right to complete one rep. Aim to go lower on either side to increase flexibility and strengthen the back muscles.

Demonstrated by Ms Erin Tan, 38, an account manager in the playground design industry. Ms Tan is interested in muay thai and Brazilian jiu-jitsu.

4. Strength training: Raises

Mr Khoo Zhi Hao demonstrates the water bottle exercise. ST PHOTO: GIN TAY

This exercise, termed a “front raise to lateral raise”, is performed with two 1-litre bottles of water. There are 10 reps per set and three sets per module. Rest for one minute after each set.

1. Raise the two bottles in front of you, keeping your arms parallel to the floor.

2. Move your right arm to form a 90-degree angle, facing straight ahead and keeping your eyes fixed on the bottle in front of you in your left hand.

3. Bring your right hand to the front, put both hands down and raise both up again. Move your left arm to a 90-degree angle to the left. Throughout the module, you need to maintain a forward-facing stance.

4. Bring your left arm to the starting position with both arms outstretched. Slowly relax and lower your arms. These arm movements from 1 to 4 make up one rep.

Demonstrated by Mr Khoo Zhi Hao, 30, a web developer who has an interest in mixed martial arts and boxing.

5. Strength training: Upright rows

Mr Radeem Rahman demonstrates strength training using a pail. ST PHOTO: GIN TAY

Upright rows help to improve posture, tone up back muscles and reduce the appearance of unsightly back flab. Poor posture can lead to pain and fatigue in the back, neck and shoulders.

Upright rows also help to correct bad posture habits such as slouching.

Do 10 reps per set. There are three sets per module with a one-minute rest between sets.

1. Fill a medium-sized pail with water till the half-way mark or less to suit your fitness level. There should not be any discomfort which can lead to injury.

2. Bend the knees, lift the pail and keep your elbows high so that your forearm is parallel to the floor. Feel the stretch in your back while you lower the pail.

3. Lift the pail again to start the second rep.