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20 Minute Home Workout
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit. This routine could be done twice a day, once in the morning before work and then again in the evening.
All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over. These quick home routine is designed to improve both cardiovascular fitness and muscular endurance. It is great for toning the body.
Perform each exercise as intensively as possible and then rest for 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.
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This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for more serious circuit training.
1. Jog in one place for 3 minutes
Simple light jogging on the spot.
2. Jumping jacks: 25 repeats
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 behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat. Muscles worked: abdominals
4. Hip Bridges: 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table, 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 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. 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 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.
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One Response to “20 Minute Home Workout”
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Hi Ya, I love this workout! I had a stroke earlier this year (right arm and right leg) and I am just getting back into exercise after gaining 20 lb through inactivity. I can’t coordinate the mountain climbers at number 7, so I skip them and jog on the spot instead, and I can only manage about 6 pushups, NOT 15, but everything else I can pretty much do! I love workouts that don’t need equipment! Well, it’s after midnight, and my kids and husband are in bed, so HAPPYT NEW YEAR to all! Danni