A 20-Minute Daily Exercise Plan for People Too Busy to Work Out


You lead busy a life, and finding time to stay healthy is
tough. Fortunately, all you need is
20 minutes of exercise per day to get fit
. If you don’t
have the time to go to the gym every day, here’s how you can
get in shape quickly from just about anywhere—little-to-no
equipment required.

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this app
.

We’ve consulted with
trainers and fitness experts
to put together a plan that
keeps you active every day, helps you grow stronger, and varies
from day to day so you don’t get bored. It only requires 20
minutes of your time, and each workout concentrates on a
different muscle group so you’re not overworking any part of
your body. We’ve even built a little mini-app into this article
to randomly generate a new workout routine for each day to keep
your workouts fresh.

Exercising every day may also seem a bit daunting, but because
the time commitment is so small it’ll be a lot easier than you
think. A daily routine also comes with the benefit of starting
a good habit, and that will make it easier to continue your
exercise routine as time goes on.

First, let’s take a look at what a week will generally look
like. After that, you’ll be able to generate different types of
workouts based on muscle groups to come up with your own plan.
So, without further ado, let’s get started.

A Sample Week

You can organize your workouts into any combination you like.
If you’d prefer to concentrate more on your core than your
upper body, you can do more core-based exercises each week. If
you prefer a higher concentration in another area, you can do
that as well. Assemble the workouts into a routine that works
well for you. If you’re not sure what you want, you can use
this schedule to get a good balance:

  • Monday: Upper Body
  • Tuesday: Core
  • Wednesday: Lower Body
  • Thursday: Upper Body
  • Friday: Core
  • Saturday: Lower Body
  • Sunday: Relaxation

Each set of exercises you’ll do in a given day target your
chosen muscle group and incorporate cardio as well. The goal is
to keep moving with very short breaks for the full 20 minutes.
This will keep your heart rate up while you’re doing exercises
like pushups, which aren’t designated as cardio exercises. In
many cases you’ll also get cardio-specific exercises like

interval sprints
to pair with the work you’re doing on your
arms, legs, and core. Some exercises will take on both at the
same time naturally, and some routines will incorporate a
little bit of everything so you’re not completely ignoring any
muscle group. If you’re ready to get started, move on to the
next section and generate your first workout.

Generate a New 20-Minute Workout

Ready to exercise? Just click any of the following four buttons
to generate the type of workout you want. Each time you click
you’ll get a combination that’s a little bit different. Each
set will be pretty concise. If you need help learning each
exercise, just click the link by each routine called “How do I
do this?” That will expand the routine to include detailed
information on how to perform each exercise in it, plus video
demonstrations so you can see how it all works. Go ahead and
give it a shot:


Upper body workout

Lower body workout

Core workout

Relaxation plan

Click the button above!

Pushups and Dips

Your goal is to perform 50 pushups and 50 dips in a total of
six sets:

  • 20 pushups
  • 20 dips
  • 15 pushups
  • 15 dips
  • 15+ pushups
  • 15+ dips

You can take a 15 second break between each set, but avoid
breaks if you don’t need them. On the last sets of pushups and
dips, go beyond 15 if you can. If you find that performing 50
of each is too easy for you, add five to the first set of each.
If it’s too hard, subtract 5 from the first set (or from each
set, if necessary).

These exercises are pretty simple, but it’s easy to do them
with improper form. Watch this
dip instruction video
and this
pushup instruction video
for pointers on each exercise.

Upper Body Towel Exercises

Despite the hyperbole surrounding this set of exercises, it’s
actually very effective at building a stronger upper body.
Better yet, you only need yourself and a small towel (or a
shirt). You can watch the video for a demonstration, or

view a rundown of each exercise
.

  • Warm up – Do 30 seconds of
    jumping jacks
    and 30 seconds of running in place,
    bringing your knee to waist height. (You can keep your hands
    at waist height so your legs touch them with each lift so you
    know you’re lifting high enough.)
  • Alternating Pushups – Get yourself in proper
    pushup form but put one hand a little farther forward and one
    hand a little farther back. After each pushup, alternate the
    positions of your hands.
  • Standing Towel Pull Up – Grab your towel,
    stand up, and bend your knees, squatting slightly. Put the
    towel above your head and pull tightly on both ends of it.
    Keeping a tight grip, slowly pull down and bring the towel to
    your collarbone, then raise it back up again. Repeat this
    action until 30 seconds is up.
  • In and Out Pushups – Much like the
    alternating pushups, you’ll be doing as many as you can in
    the 30 second allotment and moving your hands with each
    pushup. This time, however, you’ll spread your hands wide for
    one pushup, then bring them closer together for the next.
    Continue alternating between these positions until the 30
    seconds is up.
  • Bent Over Towel Front Raise – Get into a
    bent over squatting position like you did for the previous
    towel exercise, but this time you’ll be starting by holding
    the towel tight at your knees. Raise the towel all the way up
    as high as you can go and bring it back down, keeping it
    tight. Take your time. Speed is not the goal here. Continue
    moving the towel up and down until the 30 seconds have
    passed.
  • Half Burpee Pushups – Get into pushup
    position and perform a regular pushup, but when you finish
    jump forward with your legs like you’re about to get back up.
    Then move your legs back into pushup position and perform
    this action repeatedly until the 30 seconds are up. If you’re
    not sure how to do this exercise, either watch the video for
    a demonstration or
    check this out
    .
  • Floor Swimmers – Lay down on the floor on
    your stomach. For 30 seconds, perform the
    breaststroke
    on the floor, lifting your shoulders up as
    you bring your arms in.
  • Towel Snatches – Get in the same position as
    you were for the bent over towel front raise. This exercise
    is very similar, but the goal is to perform it quickly. Start
    in that bent over position, holding your towel tight, then
    throw your arms up quickly and bring yourself into a standing
    position. Bring yourself back down to the starting point and
    repeat this exercise for 30 seconds.
  • Prayers – Get into squat position and hold
    your hands together
    hold your hands together like you’re praying
    . Use your
    strength to push your hands together. You should feel this in
    your chest. Move your hands outward, together, like you’re
    striking someone or something with your finger tips. Don’t
    worry about making the movement too quickly. The important
    thing is that you continue pushing your hands together at the
    same time. Once out, bring your hands back in and repeat this
    motion for 30 seconds.

All of this should take you about 7-8 minutes total. You should
spend 30 seconds on each exercise in the list with a 15 second
break in between (with the exception of the warm up exercises,
which should be done consecutively without interruption.) This
routine was designed to be repeated three times in a row, so if
you wanted to repeat it three times to get your full 20 minutes
you could do that. Alternatively, you can perform it once and
combine it with the other exercises on your list.

Dynamic Cycle A


Roger Lawson
: “Set your timer for 10 minutes and cycle
through each exercise described below for the prescribed number
of repetitions (reps), aiming to complete as many cycles as
possible within the time limit. Rest only as much as you need
to between each exercise and cycles.”

  • Double Leg Hip Thrust (10 reps) – Put your
    shoulders on one bench and your feet on another so the rest
    of your body is suspended in between. Thrust your hips up
    high, keeping your shoulders and feet on the bench, then come
    back down. You can also do this with your back on the ground.
    (Video)
  • Mountain Climbers (30 seconds) – Get into
    peaked pushup position and put one leg forward, then shuttle
    your legs back and forth until time is up. (Video)
  • Feet Elevated Pushups (5 to 10 reps) – This
    exercise is also know as a decline pushup. Place your hands
    on the floor and your feet higher up on a bench or chair. In
    this position, perform pushups as normal. (Video)
  • Dynamic Planks (10 reps) – Start in pushup
    position, then lower yourself into
    plank position
    (so you’re resting on your forearms) and
    bring yourself back up again. (Video)

If you find that you can’t do as many reps as recommended,
scale it back to whatever you can do at that moment. Also, if
you can do more reps, challenge yourself and go for it as long
as your form remains respectable.

Interval Sprints


Interval training
is, essentially, the basis of every

  • Jog for two minutes to warm up.
  • Sprint as fast as you can for 40 seconds, then jog for 20
    seconds as rest. Repeat six times.
  • Jog for two minutes to cool down.

If you need a greater challenge,
add wrist weights
.

Fartlek (Speed Play)

Take a moment to laugh at the name and then get ready for
Fartlek to kick your butt. It’s a type of interval training
where you pick a set distance and vary your speed as you run
it. There are many ways you can break the distance down, but
here’s one example:

  • Jog the first 10% of the distance at a leisurely pace to
    warm up.
  • Sprint the next 20% of the distance as fast as you can.
  • Jog at faster pace than when you started for 10% of the
    distance.
  • Increase your speed to a run for 30% of the distance.
  • Sprint as fast as you can for 10% of the distance.
  • Finish the remaining 20% at a jogging pace, slowing down as
    your heart rate drops.

You can incorporate Fartlek anywhere you can run, but it’s
easiest on a track because it is simple to figure out how far
you’ve gone. If you can run a mile in about nine minutes,
starting with a distance of about half a mile is good. If
that’s too easy, you can go farther. If that’s too hard, start
with a quarter mile instead.

Body Dips and Towel Flys

Your goal is to perform three sets of 5-8 dips and three sets
of 8-10 towel flys. That may not seem like much, but these
exercises can be very difficult. You want to alternate between
each exercise and take no breaks between them. The goal is to
keep moving.
How do I do this?

Dips are most easily performed on a machine because it can be
hard to find a place in your home to do them. If you have two
sturdy tables or chairs, or even closely arranged countertops,
you can put them next to each other and dip in between them,
but be very sure they can support you or you can hurt yourself.
It’s better to use a dip machine which you can find at
virtually any gym or pic. Fitness site Live Strong
explains how to perform a proper dip
(using a dip bar):

Chest dips work the pecs as well as the triceps, and they
require a dipping machine. Place your feet on the lower
supports and grasp the parallel bars with your hands. Keeping
your abs tight and back straight, remove each foot and hold
yourself in the air with your arms fully extended. You might
find it easier to balance your body at this point by bending
your knees and crossing your legs. Lean forward slightly and
lower yourself down by bending your elbows. Once your upper
arms parallel the floor, push yourself back up and repeat.

Towel flys look pretty easy, but they actually require a lot of
strength. Basically, grab two small towels, hand cloths, or
t-shirts and a smooth surface. (A wood floor is best.) Get into
pushup position with your towels underneath your hands. Now,
slide your hands outwards and bring them back together. As
simple as the motion is, it can be very easy to go out too far
or not far enough. Watch the video to the left for a demo so
you can make sure you’re doing it correctly.

Interval Squats

Squats are another simple exercise you can do just about
anywhere, but poor form can make them far less effective. If
you need some guidance on squatting properly, check out the
video to your left. Your goal in this exercise is to perform
squats for one minute, take a 20 second break, and then repeat
three more times. When you finish the fourth set of squats,
you’ll be at five minutes and you can take a 30 second break
before moving onto the next exercise in your day’s routine (if
there is one). Don’t worry about the number of squats you do,
but instead concentrate on doing them correctly. If this is too
easy for you, skip a break or take on an extra set. If this is
too hard, go slowly and take your time. Increase your breaks to
30 seconds if you need to.

Step Ups and Stair Climbs

For these exercises, you’ll need a couple of things. Let’s
start with the step ups. First you’ll need a bench of some
kind. You can use on in the park, in your home, or at the gym.
For a greater challenge, you’ll want weight you can add to each
hand so it’s even on both sides. Dumbbells work well, but you
could also hold two large bottles/jugs of water if you don’t
have any. All you do in this exercise is place one foot on the
bench and the other on the ground, then step up onto the bench
and back down again. You want to use the muscles in your leg on
the bench to push you upwards and avoid helping yourself up
with the foot on the ground. Watch the video to your left for a
demonstration. Perform three sets of 15 steps on each side,
taking only a short break of 20-30 seconds in between each set.
Do not take a break when alternating legs.

Stair climbs are another simple exercise. All you do is run up
the stairs as quickly as you can, then bring yourself back down
again and repeat. Be sure to do this careful so you don’t trip.
You can skips stairs for an added challenge. Go up and down on
the stairs as many times as you can for 45 seconds, then take a
15 second break. Perform three sets, then take a 30 second
break before moving on to your next exercise in your day’s
routine (if there is one).

Dynamic Cycle B


Roger Lawson
: “Set your timer for 10 minutes and cycle
through each exercise described below for the prescribed number
of repetitions (reps), aiming to complete as many cycles as
possible within the time limit. Rest only as much as you need
to between each exercise and cycles.”

  • Single Leg Hip Thrust (5 to 10 reps on each
    leg) – Balance your shoulders on one bench and a single foot
    on another so that the rest of your body is suspended in
    between. Thrust your hips upward and bring them back down,
    keeping one leg raised and not touching the bench. (Video)
  • Shoulder Press (5 reps) – Put your feet on a
    chair and your hands on the floor in front of it. Bend your
    upper body downward so it’s pointing almost straight down at
    the ground. Support yourself with your hands and lower your
    head to the ground, then push back up again. (Video)
  • Burpees (5 reps) – Start in pushup position.
    Do a single pushup, and as you finish propel your legs
    forward so you are in a crouching position. Immediately jump
    up, raising your hands in the air, and go back down into a
    pushup position to repeat. (Video)
  • Jumping Jacks (20 reps) – Perform
    standard jumping jacks
    . (Video)

If you find that you can’t do as many reps as recommended,
scale it back to whatever you can do at that moment. Also, if
you can do more reps, challenge yourself and go for it as long
as your form remains respectable.

Interval Sprints


Interval training
is, essentially, the basis of every

  • Jog for two minutes to warm up.
  • Sprint as fast as you can for 40 seconds, then jog for 20
    seconds as rest. Repeat six times.
  • Jog for two minutes to cool down.

If you need a greater challenge,
add leg weights
.

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Fartlek (Speed Play)

Take a moment to laugh at the name and then get ready for
Fartlek to kick your butt. It’s a type of interval training
where you pick a set distance and vary your speed as you run
it. There are many ways you can break the distance down, but
here’s one example:

  • Jog the first 10% of the distance at a leisurely pace to
    warm up.
  • Sprint the next 20% of the distance as fast as you can.
  • Jog at faster pace than when you started for 10% of the
    distance.
  • Increase your speed to a run for 30% of the distance.
  • Sprint as fast as you can for 10% of the distance.
  • Finish the remaining 20% at a jogging pace, slowing down as
    your heart rate drops.

You can incorporate Fartlek anywhere you can run, but it’s
easiest on a track because it is simple to figure out how far
you’ve gone. If you can run a mile in about nine minutes,
starting with a distance of about half a mile is good. If
that’s too easy, you can go farther. If that’s too hard, start
with a quarter mile instead.

Dynamic Cycle D


Roger Lawson
: “Set your timer for seven and a half minutes
and cycle through each exercise described below for the
prescribed number of repetitions (reps), aiming to complete as
many cycles as possible within the time limit. Rest only as
much as you need to between each exercise and cycles.”

  • Push Backs (5 to 10 reps) – Get in pushup
    position but keep your feet shoulder-width apart. Lower
    yourself down like you’re doing a standard pushup, but
    instead of pushing yourself up, push yourself back towards
    your feet so your legs bend at about a 90 degree angle. Then
    move back into your starting position and repeat. (Video)
  • Reverse Lunges (5 to 10 reps each leg) –
    Start in a standing position. Step back with one foot and go
    down to a kneeling position. Come back up and bring both feet
    together. (Video)
  • Planks (30 to 60 seconds) – Get into

    plank position
    and hold yourself in that position for
    30-60 seconds. (Video)
  • Bodyweight Squats (10 reps) – Perform
    standard squats. (Video)

If you find that you can’t do as many reps as recommended,
scale it back to whatever you can do at that moment. Also, if
you can do more reps, challenge yourself and go for it as long
as your form remains respectable.

5 Minute Abs

All of these ab exercises can be performed on your back and
will help get your heart rate going. You want to avoid taking
any breaks during the entire process. Only rest if necessary,
and for only as long as you need to. Watch the video for a demo
or
click here for a rundown
.

  • Scissors – Raise your shoulders off the
    ground and put your hands by your sides. Lift one leg into
    the air and inward, lowering the other one down and inward,
    then alternate. Do 26 of these (13 on each leg).
  • Double crunches – Put your hands at your
    side on the ground for balance, or hold them in the air for a
    greater challenge. To perform a double crunch, pull your legs
    in at the same time as you bring your upper body in. Go back
    down slowly and repeat the motion 10 times.
  • Single leg double crunches – Perform the
    same double crunch, only bringing in one leg at a time.
    Alternate legs, and do 10 of these (5 with each leg).
  • Alternating lifted leg crunches – Bring in
    your knees and lift your legs straight up in the air. If you
    can’t get them up all the way, just go as high as you can.
    Place your hands behind your head and lift your shoulders off
    the ground. Reach one hand to the opposite foot, crunching up
    to help you reach it. Alternate hands, doing a total of 26
    reps (13 with each hand/foot).
  • Single leg lift crunches – Extend your legs
    out, keeping one knee bent. Keep your hands behind your head
    and your shoulders off the ground. Lift the unbent leg
    straight up in the air and back down again, curling up as you
    bring your leg in. Do 25 on each leg (50 total).
  • Bicycles – Keep your hands behind your head.
    Bring one leg in to touch the opposite elbow while extended
    your other leg out. Alternate legs/elbows. This should look
    like you’re cycling. Do 26 repetitions (13 on each side).
  • Scissors – Do an additional 26 reps (13 on
    each side).
  • Double crunches – Do an additional 10 reps.
  • Single leg lift crunches – Do an additional
    10 reps with each leg (20 total).
  • Suspended crunch – Keep your legs curled in
    a bent position and curl up like you’re doing a crunch. Hold
    this position for 10 seconds.
  • Double crunches – Do 5 additional reps.
  • Single leg double crunches – Do 12
    additional reps (6 on each side).

It looks like a lot, and it’s tough, but it goes by very
quickly.

Core Cycle

Your goal is to perform as many cycles of the following
exercises as you can in 10 minutes. Don’t rush—just perform the
exercise at a quick pace without sacrificing good form. Rest
only as much as you need to between each cycle. About 15
seconds is good.

  • Double crunches (10 reps) – Put your hands
    at your side on the ground for balance, or hold them in the
    air for a greater challenge. To perform a double crunch, pull
    your legs in at the same time as you bring your upper body
    in. Go back down slowly and repeat the motion 10 times.
  • Single leg double crunches (10 reps) –
    Perform the same double crunch, only bringing in one leg at a
    time. Alternate legs, and do 10 of these (5 with each leg).
  • V-Ups (10 reps) – Lay on the floor (or on a
    mat) on your back. Simultaneously lift your feet and arms up
    in the air, bringing them together until they touch. Once
    they touch, slowly bring them back down.
  • Bicycles – Keep your hands behind your head.
    Bring one leg in to touch the opposite elbow while extended
    your other leg out. Alternate legs/elbows. This should look
    like you’re cycling. Do 30 repetitions (15 on each side).
  • Suspended crunch – Keep your legs curled in
    a bent position and curl up like you’re doing a crunch. Hold
    this position for 10 seconds.

If these exercises become too easy at any point, increase the
number of repetitions by five (or 15 seconds in the case of the
suspended crunch). If they’re too hard, reduce each set by the
same amount.

Balance Core and Cardio

For these exercises you will need something to offset your
balance. The video suggests a
Bosu Ball
, but those are pretty expensive. If you can’t
afford one (or don’t want to pay the money), you can use a

foam roller
or even a pile of firm cushions. Watch the
video to your left to learn how to perform these exercises or

click here for a breakdown
.

Perform each exercise for 30 seconds with a 15 second break in
between:

  • Opposite Elbow to Knee Crunch – Lean back on
    the ball so it is underneath your lower back. Put one hand
    behind your head and extend the leg on the opposite side of
    your body. Keep your remaining hand and foot flat on the
    ground. Bring the elbow of the arm behind your head in while
    bringing your opposite extended leg in and touch your elbow
    to your knee. Go back to the starting position and repeat the
    action for 30 seconds on each side.
  • Around the Worlds – Sit down on the ball and
    balance without your hands or legs touching the floor. Pass a
    ball over and under your legs for 30 seconds while you cycle
    your legs like you’re riding a back.
  • Around the World Hops – Place one foot on
    the ball and the other on the floor. Quickly alternate your
    feet while turning yourself around the ball for 30 seconds.
    If 30 seconds is too easy, do this for 60 seconds.
  • Opposite Elbow to Knee Plank – Turn the ball
    upside down so you are in pushup/plank position. Bring your
    opposite elbow to your opposite knee on one side, then do the
    same with the other side. Repeat for 30 seconds.
  • Lateral Side-to-Side Hops – Put one foot on
    the top of the ball and one foot on the ground. Jump from
    side to side, back and forth, alternating which foot is on
    top of the ball. Do this for 30 seconds.
  • Lying Side Crunches – Lay on your side on
    the ball. Point both your arms in front of you, parallel to
    your body. Crunch upward. Do 30 seconds on each side.
  • Sprints – Step up onto the ball and back
    down as fast as you can, lifting your knees high. Do this for
    30 seconds.

Interval Sprints


Interval training
is, essentially, the basis of every

  • Jog for two minutes to warm up.
  • Sprint as fast as you can for 40 seconds, then jog for 20
    seconds as rest. Repeat six times.
  • Jog for two minutes to cool down.

If you need a greater challenge,
add leg weights
.

Fartlek (Speed Play)

Take a moment to laugh at the name and then get ready for
Fartlek to kick your butt. It’s a type of interval training
where you pick a set distance and vary your speed as you run
it. There are many ways you can break the distance down, but
here’s one example:

  • Jog the first 10% of the distance at a leisurely pace to
    warm up.
  • Sprint the next 20% of the distance as fast as you can.
  • Jog at faster pace than when you started for 10% of the
    distance.
  • Increase your speed to a run for 30% of the distance.
  • Sprint as fast as you can for 10% of the distance.
  • Finish the remaining 20% at a jogging pace, slowing down as
    your heart rate drops.

You can incorporate Fartlek anywhere you can run, but it’s
easiest on a track because it is simple to figure out how far
you’ve gone. If you can run a mile in about nine minutes,
starting with a distance of about half a mile is good. If
that’s too easy, you can go farther. If that’s too hard, start
with a quarter mile instead.

Dynamic Cycle C


Roger Lawson
: “Set your timer for five minutes and cycle
through each exercise described below for the prescribed number
of repetitions (reps), aiming to complete as many cycles as
possible within the time limit. Rest only as much as you need
to between each exercise and cycles.”

  • Pushups (5 to 10 reps) – Perform standard
    pushups. (Video)
  • V-Ups (5 reps) – Lay on the floor (or on a
    mat) on your back. Simultaneously lift your feet and arms up
    in the air, bringing them together until they touch. Once
    they touch, slowly bring them back down. (Video)
  • Split Squats (5 to 10 reps on each leg) –
    Start in a standing position with one leg in front of you and
    one leg behind. Lower yourself to a kneeling position and
    bring yourself back up again. (Video)

If you find that you can’t do as many reps as recommended,
scale it back to whatever you can do at that moment. Also, if
you can do more reps, challenge yourself and go for it as long
as your form remains respectable.

Go For a 20+ Minute Walk

It’s important to keep active every day, and it’s also
important to clear your mind. Walking is a great way to do that
as it gives you a chance to just relax and enjoy the outdoors.
The week can be full of stress and distractions, so it’s really
good to keep your body active and let your mind take a
break—even if it’s only for 20 minutes.

Meditate

If you had a stressful week, you really need to take a moment
to clear your head. Even if not, it can’t hurt to relax a
little. Meditation is a great way to do that, and it can
improve your concentration as well. You don’t have to subscribe
to a new age lifestyle to gain benefits from meditation. If
that’s not your style, just think of it as a way to slow down
at the end of the week. To learn a little more about
meditation,
check out our guide
.

Yoga

Yoga is a great way to relax. Although it requires strength, it
shouldn’t tire your body in the same way as regular exercise.
While traditionally you’d spend more than 20 minutes per
session—and you should if you’ve got the time—you can do as
much as you have time for. To learn more about yoga and put
together a plan for yourself,
check out our guide
.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Lower Body Workout

Upper Body Workout

Core Workout

Relaxation


A very special thanks goes out to
Roger Lawson
(Rog Law Fitness) for creating several of
these routines and videos. We’d also like to thank
Sarah Stanley
,
Rachel Shasha
and
Jason Fitzgerald
for contributing exercises as
well.

Images by
Taylor Medlin
(The Noun Project),
Leremy
(Shutterstock),
Official U.S. Navy Imagery
, and
The Noun Project
.

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