By Muscle Media
It’s always a challenge to find the necessary time to work out. Here is a brief 20-minute workout routine that you can easily perform in the comfort of your own home or even while travelling. If you’re busy, unable to get up early morning, or have no time for the gym, simply follow this 20-minute home work out to stay healthy and fit.
1) Jog:
In place for 3 minutes.
2) Jumping Jacks: 25 reps
Land softly and bend your knees slightly to help reduce the impact on knee joints.
3) Crunches: 15 reps
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Crunch (flex) your waist to raise the upper torso from the mat. Slowly lower yourself until the back of your shoulders touch the mat.
Muscle worked: rectus abdominis
4) Hip Bridges: 10 reps
Lie on your back. Place your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line (sort of a bridge) from the shoulders to the knees. The position should resemble a table, with your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscles worked: Lower back, hamstrings and gluteus.
5) Step-Up’s: As many as possible in 1 minute
You will need a stepper for this. Simply alternate right and left steps on and off the stepper.
Muscle worked: hamstrings, gluteus, quads.
6) Reverse Crunches: 15 reps
Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for two seconds, then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain Climbers: As many as possible in 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8) Push-Ups: 15 reps
You can change the width and placement of your hands to vary the intensity. If you are unable to do “full” push-ups, complete the remainder of the set with your knees on the ground.
Muscle worked: triceps, deltoids, pectorals.
9) Squat Thrusts: As many as possible in 1 minute
Stand up straight. Now, drop to a crouch position with your hands on the ground. Immediately thrust your legs out straight behind on your toes, into a push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down
Slowly walk around until your heart rate starts getting back to normal. Then do some finishing stretches.
Take a one-minute rest between exercise. Proper form is very important. Do not hold your breath. Sip water throughout the workout. This time-efficient workout targets the whole body, improves cardiovascular efficiency, and tones and strengthens the body.