Not able to get up early morning or have no time for gym simply follow this 20 minute home work out to remain healthy and fit if you are busy.
1) Jog: in one location for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees a little to decrease the effect on knee joints.
3) Crunches: 15 repeats
Lie flat on your back with your knees bent. Put your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spinal column. Flex your waist to raise the upper torso from the mat. Lower yourself up 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 flooring, 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 look like 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
Bring your knees towards your head, till your hips come somewhat off the flooring. Hold this position for a 2nd, and then lower your knees.
Muscle worked: lower obliques and abs.
7) Mountain climbers: 1 minute
Get your knees and hands 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 directly.
Muscle worked: triceps, triangular muscle, gluteus, quards, hamstrings, calves.
8) Push– ups: 15 repeats
Muscle worked: triceps muscles, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand directly. Now, drop to a crouch position. Immediately thrust your legs out directly behind on your toes, in rise position, now jump to pull legs back to the chest, in bending position, then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool off by walking around, till your heart rate starts getting back to regular, stretch.
A minutes rest is required in between workout. This workout targets the whole body, improves cardiovascular performance and tones and reinforces the body.
Lie flat on your back with your knees bent. 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 ought to look like a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Get your knees and hands and raise your knees like a beginning block sprinter. A minutes rest is needed in between workout.
