When you don’t have enough time to get in some exercise, or if your usual wake up time doesn’t allow for a trip to your favorite gym? We may have an answer for you….The following home workout covering roughly 20 minutes might help with keeping you fit and healthy.
1) Running in place : Approximately 3 minutes should do it.
2) Jumping jacks: 50 repeats
Every time your feet land, always make sure to keep your knees bent a little so as to minimize the impact to the joints of your knees.
3) When doing crunches (aka sit ups): Repeat the motion 15 times
Keep your back flat against the floor, with your feet positioned partway to your buttocks so that your knees will be bent. Make sure your elbows are pointing away from the body in an outward position, plus your hands should be supporting the neck to keep it aligned with the spine by holding them against the back of your head. Then to do the crunches, the torso must be flexed at the waist to raise up it and away from the floor. Then do the reverse to return to your starting position of laying flat against the floor….The worked section of the body: rectus abdominis.
4) Hip Bridges: A repeat of 10
Keep your back to the floor. Position your hands against the floor at a 90 degree angle. Raise your body away from the floor to create a straight line (a type of bridge) running from the knees to the shoulders. A table is what your body position should resemble….Legs and hands are the legs of the table with the surface of the table being made up by your upper body to the knees….Hold the position for two seconds while squeezing the gluteus (butt muscles) together. Then lower yourself to the floor.
The muscles you will be working: Lower back, hamstrings and gluteus.
5) Step-ups: 60 seconds.
The stair stepper is need for this exercise.
Worked muscles: hamstrings, gluteus, quards
6) Reverse crunches: repeat 15 times
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.