Nowadays every person has become busy in his daily life. Due to his busy life, the person is neither able to get up early in the morning nor is he able to do any physical exercise to keep his body fit. But today we are going to tell you a 20-minute home workout routine that will keep you fit, fit and fresh. So, without delay, let us tell you about this routine which keeps you strong and healthy.
Related: https://beyondfitnessshop.com/blogs/news/five-essential-nutrients-to-accelerate-your-health-and-body
1) Jogging 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 off 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, sort of a bridge, from the shoulders to the knees. 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.
Muscles worked: Lower back, hamstrings and gluteus.
5) Step-ups : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quads.
6) Reverse crunches: 15 repetitions
Lie on your back with your hands at your sides. Keep your 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 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.
Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8) Push-ups: 15 repeats
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.
At the end, cool down by walking around, till your heart rate starts getting back to normal, stretch. A minute's rest is needed in between exercises. Proper form is important. Don't hold your breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. Checkout our new collection of products only on beyondfitnessshop.com as it's your one stop solution for fitness. You can read more related articles on our websites.