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20 Minute Home Work Out
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. 1) Jog : in one place for 3 minutes 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. Muscle worked: rectus abdominis 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 gluteus (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and gluteus. 5) Step - up's : 1 minute You will need a stepper for this. Muscle worked: hamstrings, gluteus, quards. 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. Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves. 8) Push - ups : 15 repeats Muscle 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, Muscle worked: arms, legs, chest, and lower back. Cool down by walking around, till your heart rate starts getting back to normal, stretch. A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. *Article Source:* ***http://www.ArticleGeek.com***
22 comments
Oh! This is even better done on regular basis. It is far better than running a marathon round the city in the name of exercising the body.
Yes running a marathon is good for the heart and lungs because it is aerobic but it’s not strength resistance training like above workout which not only incorporates aerobic by jogging in place but also has strength training to become strong.
Thank you for this feedback from you. You are resourceful and W will always read your articles.
Nice article. I hate much and stressful work outs so i believe this could be much better for me to practice on a daily basis.
Yes this is very easy and light.
As a person who hates working out, most of this seems super doable fo me! I can't wait to give it a shot tomorrow after my morning meditation. Also, drinking water is a life problem for me.
If drinking water is hard, try to put some fruit infusion, or add tea. Hope that helps.
Very helpful article. I can try some steps in the home during this quarantine. Thank you.
Yes Piku. Do it. Thanks for dropping by.
A simple way of maintaining both physical and mental health. Good Job ✌️✌️
Hi Diwas, thanks for dropping by.
Hlo monskins, you're welcome 😇✌️
By maintaining this we can keep our body always fit. It also refreshes our mind when we are in stress. This is a good article.
Yes Munia it is. How’s your day going?
There are a lot of corona affected people around me, so I can't get out of my house. That's why I'm always tensed about it.
Exercise is important for our physical and mental health.. I do walking for 30 mins... I will try to do other exercise soon...i did squats once.i found it interesting.. I am going to start soon.. Wish me all the best 😀
Walking is good. Yes squats is good too. Thanks for dropping by.
I think it's better I find the spirit again and start mowing. In between or even in bed I can do muscle exercise (contractions). Great you do this. 👍
Yes bed exercises are good also.
Your fitness arrical,all of are too good dear. Thanks to share with us. We can easily perform these in home just spent little time.
Thanks dear for sharing this with us. Hopefully it helps us a lot. i will surly try this.
Thank you for your tips, I've been working out too but My program is always buttoks. Well it also flattens my belly and now I have an abs curve even though my main target is butt and legs. Working out is the best remedy of stress