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20 Minute Home Workout

20 minute workout

This 20 minute home workout is ideal to help you to stay healthy and fit and reduce your stomach fat.

The workout starts with a warm-up jog and then has 8 bodyweight exercises designed to help tone and burn fat.

All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over.

This quick home workout routine is designed to improve both cardiovascular fitness and muscular endurance. It is also great for toning the body.



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Perform each exercise as intensively as possible and then rest for up to 30 seconds before moving on to the next one. Always ensure that you perform the exercises correctly, holding proper form, especially in the hip bridges and squat thrusts. Breath deeply and naturally throughout.

This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for a more serious circuit training workout.

1. Jog in one place for 3 minutes

Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.

2. Jumping jacks: 50 repeats

The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards.


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Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.

3. Crunches: 15 repeats

Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.

Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals.

Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals

4. Hip Bridges: 10 repeats

Lie on your back with your arms straight and out by your side and palms facing upwards. With only the heels of your feet touching the floor lift your hips up to form a straight line from the shoulders to the knee.

Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.

5. Step ups: 1 minute

You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it.


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Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.

6. Reverse crunches: 15 repeats

Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.

7. Mountain climbers: 1 minute

Get down on 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. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8. Push–ups: 15 repeats

The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.

9. Squat thrusts: 1 minute

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.

Cool down by walking around, until your heart rate starts getting back to normal, stretch.

A 10 Minute Circuit?


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We tested this routine today (2nd July 12) and the routine took 10 minutes to complete. So you should aim to go through this circuit twice to make it a full 20 minutes of high intensity exercise.

No need to do the 3 minute jog again – you may need to take a little more rest between exercises in the second round. We have also today increased the jumping jacks to 50 (was previously 25). If you do just one round then 25 really is not enough!

You should be able to perform this workout every day. If you wish to increase your exercise rate to get fitter and burn off even more fat, then use this as a circuit training workout and repeat it once or twice.

This routine could be done twice a day, once in the morning before work and then again in the evening. This is a great way to lose weight and reduce your stomach fat as well as improve your fitness.

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  454 comments for “20 Minute Home Workout

  1. Jason Stone
    September 19, 2014 at 10:56 am

    Thanks for asking…..and yes they are 50lb weights … Two dumbells with 25lbs on each side if each bell.

    My overall fitness sorry to say has declined since my peak June last year….this has been due to a very difficult year which has somewhat derailed my fitness regime. However at least I know I can do it and I still maintaining some of my gains.

    Are you really saying I shouldn’t do more than 4 sets of 15 A DAY? I’m happy with that but I am concerned about results.

  2. MotleyHealth
    September 19, 2014 at 10:58 am

    Well, really if you goals are to get stronger and you can pump out 4 sets of 15, you might be better off increasing the weight more for those exercises. Of course, you will still benefit from doing more, but optimal gains are made by increasing the weight rather than doing more work. More reps does mean burning more energy though.

  3. Jason Stone
    September 21, 2014 at 5:49 pm

    I’ve got to query what you said Ion…I thought more reps equaled more tone? If your goal was muscle size then go for the heaviest weight you can lift without straining and do 5-8 reps? My muscles are BIG enough now..but they still don’t have quite the tone my lighter weights gave me earlier (doing four sets of 15). I am still only doing 3 sets of 10 with these 50lb dumbbells…but I am puzzled by your last post which seemed to contradict what I had been working under….

  4. MotleyHealth
    September 21, 2014 at 8:32 pm

    Well, powerlifters and athletes often work in the lower rep range because they are building muscles that are more compact and stronger. More reps are used for larger muscles – but not lots more reps, as this becomes endurance training. However, this is just a general rule and when it comes to toning, less fat is the only really way to improve tone.

    If you do not want your muscles to get bigger but want them harder, more solid, then a heavier weight and lower reps is probably what you need to do, combined with a diet that encourages fat loss.

    See Train for Muscular Strength, Size and Power for some info on this.

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