People are very busy nowadays. Many of you would like to start a fitness program but don’t have the time. Well, let’s look at a 20 minute home workout you can implement every day to enjoy the benefit of exercises and start getting back in shape.
Jogging — jog in place for approximately three minutes.
Jumping Jacks — reduce injury to knees due to impact by bending knees slightly when landing; do 25 repetitions.
Crunches — these have to be done with the proper stance in order to be effective. First, lie on the floor, firmly on your back. Then place your hands, with elbows pointing outward, behind your head and make sure your neck stays aligned with your spine. Tighten your stomach to lift your upper chest off of the floor. Return to the floor and repeat; do 15 repetitions.
Hip Bridges — this is another exercise that has to be done properly for the full benefit. Start by lying on the floor, with hands braced to lift yourself up. Next, lift yourself off of the floor using your hands and feet. Once in the air, hold your stance for at least two seconds. After the hold, squeeze your butt muscles before lowering yourself to the floor again. While in the air, your hands and feet should be the only parts of your body touching the floor; do 10 repetitions.
Step-Ups — this will require the stepper, a piece of equipment especially designed for this exercise. Remember to hold the correct posture; perform this exercise for one minute.
Reverse Crunches — start by lying on the floor, placing your hands by your sides. You need to keep your knees bent slightly. Raise your knees, bringing them towards your head until you feel your hips lift from the floor. Hold your knees in this position for a brief pause and then lower your legs to the floor again; do 15 repetitions.
Mountain Climbers — you must keep your back straight while performing these. Start in the position used by sprint runners, with your hands on the floor and your feet positioned correctly. Once you are sure of your position, run in place, supporting your weight on your hands; run for one minute.
Push-Ups — the traditional push-up requires you to place your hands on the floor, with them situated about shoulder-width apart. Your back should remain straight while you push yourself off the floor. Pause for a few seconds at the top, then return to the floor; do 15 repetitions.
Squat Thrusts — start in a standing position then drop to the floor in a crouching position with your hands in front of you. As soon as you get into the crouching position, you need to jump, placing your feet and legs behind you. You will end up in a position similar to the push up position. Next, put your feet under you again and stand up; do this for one minute.
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