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 in 2016.

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.

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.

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.

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?

We tested this routine 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.

More like this in the Fitness section

  454 comments for “20 Minute Home Workout

  1. Maleeha
    September 24, 2013 at 10:29 am

    So good!

  2. MotleyHealth
    September 24, 2013 at 10:49 am

    Glad you enjoyed it Maleeha.

  3. Jane
    June 7, 2014 at 6:54 pm

    Hi Jon, thanks for the workout – I have some weakness in my lower back and I’m feeling extra strain when I do the reverse crunches. Am I doing it wrong is that to be expected?

    Thanks again
    Jane

  4. MotleyHealth
    June 7, 2014 at 10:00 pm

    Hi Jane, it you have weakness in the lower back this will certainly be a harder exercise to do. Maybe for now reduce these – you will still be strengthening the lower back with other core exercises; hip bridges and lunges will help to strengthen these muscles.

  5. andy
    June 30, 2014 at 5:56 pm

    I do weights and cycling do I still need to do the exercises every day to get best results

  6. MotleyHealth
    June 30, 2014 at 6:51 pm

    Hi Andy, I guess that depends on what your goals are. These exercises will certainly help with your fitness and agility, but if you are cycling and weight lifting a lot, you may not need to do this.

  7. Jason Stone
    September 15, 2014 at 6:46 pm

    Hello!

    Long time no see! Jason here (see above). I’ve bought some 50lb weights and I am using them….these are huge for dumbells but I want to perserve. Just how many sets and reps do I need to do to make my muscles REALLY hard. I did OK with smaller weights on 4 sets of 15….but even then they weren’t supper toned. Just how many do I need to do ? Break it down for me please.

    All the best…keep up the goodwork!

  8. MotleyHealth
    September 15, 2014 at 11:44 pm

    Hi Jason, good to hear from you again. Are those 50 pound dummbells? That is three times heavier than the 7.5 kg dumbbells you started with – well done.

    3 sets of 12-15 should be enough to build your muscles. Once you are stronger toning is going to mostly come from cutting fat. General rule of thumb is that more reps means larger muscles, fewer reps with heavier weights means more compact muscle that is more powerful.

    How is the general fitness / weight loss? Just keep going and keep an eye on the diet to help the fat come off.

  9. Katie
    September 18, 2014 at 10:12 pm

    Hello, my name is Katie. I am 16 and just wanted to start exercising to keep fit in general, become more flexible and get a better body shape. What kind of exercise would you recommend? I have some folds in my armpits and don’t really know what to do about my neck either.
    I was thinking about general exercises in the morning or evening and maybe running in the park on the weekends or something.

  10. MotleyHealth
    September 18, 2014 at 10:17 pm

    Hi Katy, this home workout is probably ideal. Running will get you fit but it will not help tone your muscles (other than legs) so won’t directly help with armpits or neck. A full body workout will promote muscle growth that is needed to be fit, healthy and toned.

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