20 Minute Home Workout

If you're busy, can't get up early in the morning, or don't have time to hit the gym, follow this 20-minute home workout to keep fit and healthy.

1) Jog: In One Place For 3 Minutes

2) Jumps: 25 Repetitions

As you land, bend your knees slightly to reduce impact on the knee joints.

3) Crunch: 15 Reps

Lie on your back with your knees bent. Place your hands behind your head with your elbows facing out. Support the neck with your hands. Keep your neck in a straight line with your spine. Bend at the waist to lift your upper torso off the mat. Lower until the back of the shoulders touch the mat.

Muscle Worked: Rectus Abdominis

4) Hip Bridges: 10 Repetitions

Lie on your back. With your hands at a 90 degree angle to the ground, lift your body off the ground to form a straight line, a kind of bridge, from the shoulders to the knees. The position should resemble a table with the hands and legs as the table legs and the upper body up to the knees as the surface. Hold this position for two seconds. Squeeze the glutes (gluteal muscles) and then lower.

Muscles Worked: Lumbar, Hamstrings And Glutes.

5) Step Up: 1 Minute

You will need a step by step for this. Muscles worked: hamstrings, glutes, quadriceps.

6) Reverse Crunch: 15 Reps

Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head until your hips are slightly off the ground. Hold this position for a second and then lower your knees. Muscle worked: Lower abdominals and obliques.

7) Climbers: 1 Minute

Get on your hands and knees and lift your knees like a starting block sprinter. Run in that position, supporting your upper body with your palms. Keep your back straight.

Muscles worked: triceps, delts, glutes, quadriceps, hamstrings, calves.

8) Pushups: 15 Repetitions

Muscles Worked: Triceps, Deltoids, Pectorals.

9) Squat Thrusts: 1 Minute

Standing straight. Now get into a squatting position. Immediately push your legs back onto your toes, into a push-up position, now jump to bring your legs to your chest, into a squatting position, then stand up,

Muscles Worked: Arms, Legs, Chest And Lower Back.

Cool off by walking, until your heart rate returns to normal, stretch. A one minute break is needed between exercises. Correct form is important. Do not hold your breath. Drink water while exercising. This workout targets the whole body, improves cardiovascular efficiency, tones and strengthens the body.

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