With a busy lifestyle, finding time to exercise can be difficult. However, there are body weight exercises that can be done at home with just 20 minutes of your time. These exercises are effective, efficient, and don’t require any equipment.
Here are the most effective body weight exercises to add to your routine:
Squats: Squats are a great exercise for toning the legs and glutes. They can be done anywhere, and all you need is your body weight.
Push-Ups: Push-ups work the chest, triceps, and core. They can be modified for different fitness levels.
Plank: Planks are an excellent exercise for strengthening the core and improving posture. Hold the plank position for 30 seconds to one minute.
Lunges: Lunges work the legs, glutes, and hips. They can be done forwards, backwards, or sideways.
Burpees: Burpees are a full-body workout that challenges your strength and cardiovascular endurance.
Mountain Climbers: Mountain climbers target the core and legs. They can be done quickly for a high-intensity workout.
Tricep Dips: Tricep dips work the arms and chest. They can be done using a chair or bench.
Jumping Jacks: Jumping jacks are a fun, high-intensity exercise that improves cardiovascular health and burns calories.
These exercises can be combined into a circuit, with 30 seconds to one minute of each exercise, and repeated for the desired number of rounds. With just 20 minutes of your time, you can get in a full-body workout without leaving your home.
Remember to warm up before starting your workout and stretch after to avoid injury. Stay hydrated and listen to your body to ensure a safe and effective workout.
In conclusion, with only 20 minutes, you can get in a great workout at home with these effective body weight exercises. Incorporate them into your daily routine for improved fitness and health.
Here's a sample 20-minute workout program using the body weight exercises mentioned above.
Warm-Up:
5 minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and muscles warm.
Round 1:
30 seconds of squats
30 seconds of push-ups
30 seconds of plank
30 seconds of lunges
30 seconds of burpees
30 seconds of mountain climbers
30 seconds of tricep dips
30 seconds of jumping jacks
Round 2:
30 seconds of squats
30 seconds of push-ups
30 seconds of plank
30 seconds of lunges
30 seconds of burpees
30 seconds of mountain climbers
30 seconds of tricep dips
30 seconds of jumping jacks
Cool-Down:
5 minutes of stretching to prevent injury and promote recovery.
This workout program can be repeated 2-3 times a week, depending on your fitness level and goals. Increase the difficulty by adding more rounds or reducing rest time.
It's important to listen to your body, stay hydrated, and take breaks when needed. Consult a doctor before starting any new exercise program, especially if you have any medical conditions.
How to perform the above exercises -
Squats: Stand with your feet hip-width apart and your arms out in front of you. Lower your body as if you were sitting back into a chair, then push back up to standing.
Push-Ups: Start in a plank position, with your hands shoulder-width apart and your legs extended behind you. Lower your body until your chest touches the ground, then push back up.
Lunges: Step forward with one leg, lowering your body until both legs form a 90-degree angle. Push back up to standing, then switch legs and repeat.
Plank: Start in a push-up position, but instead of lowering your body, hold it in a plank
Burpees: Start standing, then drop into a squat and place your hands on the ground. Kick your feet back into a plank position, then jump back up to standing. Repeat for
Mountain climbers: Start in a plank position with your hands directly under your shoulders. Quickly bring one knee up towards your chest, then switch legs and repeat, simulating the motion of running in place. Keep your abs tight and your back flat as you alternate legs
Tricep dips: Find a sturdy surface like a chair or the edge of a couch. Place your hands on the surface, fingers facing forward, and lower your body down until your arms form a 90-degree angle. Push back up to starting position, using your triceps to do the work.
Jumping Jacks: start standing with your feet together and your arms at your sides. Jump your feet out to the side and bring your arms up over your head, then jump back to starting position.
If you need anymore help with your training, programmes, confidence or nutrition, then my inbox is always open.
Stay Healthy
Claire xxx
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