Home Work Out

f you are busy, not being able to get up early or do not have time for gym, you can just follow this 20 minutes work out at home to stay healthy and fit.

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 reps
Lie on your back with your knees bent. Place hands behind head with elbows pointing outwards. Support your neck with your hands. Keep your neck straight with your spine. Flex your waist to raise upper torso from the mat. Get down to the back of his shoulder touches the mat. Muscle worked: rectus abdominis

4) Hip Bridges: 10 repeats
Lie on your back. With your hands on a 90 degree angle to the floor, lift your body off the ground to form a straight line, a sort of a bridge, from the shoulders to the knees. The situation should resemble a table his hands and legs as the legs of the table and your upper body on his knees as the surface. Hold this position for two seconds. Squeeze your glutes (butt muscles) and then lower yourself.
Muscles worked: Lower back, hamstrings and glutes.

5) Step Ups: 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 reps
Lie on your back with hands at your sides. Keep up with your knees bent. Bring your knees toward your head until your hips come slightly off the ground. Hold this position for a second, then get down on my knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers: 1 minute
Take your hands and knees and raise your knees like a sprinter starting block. 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.

Pushups: 15 reps
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, the fall of a crouching position. Immediately thrust your legs straight back on his toes, in push up position and jump to pull legs back to chest, squat position then stand up.
Muscle worked: arms, legs, chest and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

Some minutes rest are needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout.

This home workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. It will help you to stay healthy and fit.

The article was originally published on the Ultimate Fitness Blog