Stay In Shape With This 20 Minute Home Workout

If you are busy, not able to get up early morning or have no time for the gym, just follow this 20 minute home work out to stay healthy and fit.

Try jogging in place for 3 minutes.

Do some Jumping Jacks. 25 repeats
Bend your knees slightly in order to reduce impact on the knee joints when landing.

Do Crunches. Repeat them 15 times.
Lie flat on your back and make sure that your knees are bent. Place your hands behind your head with elbows pointing outwards. Use your hands to support your neck. Keeping your neck in a straight line with your spine is important. To raise the upper torso from the mat, flex your waist. Lower yourself until the back of your shoulders touches the mat.
The rectus abdominis is the muscle that worked in this exercise.

Hip Bridges. 10 repeats
First, 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, a sort of a bridge, from the shoulders to the knee. This position should resemble a table where your upper body to your knees will be the surface and your hands and legs as the legs of the table. Hold this position for two seconds. After you squeezed your gluteus or butt muscles, you can then lower yourself.
Muscle worked, Lower back, hamstrings and gluteus.

Step up's. It should take 1 minute.
A stepper will be needed for this.
You get to work your hamstrings, gluteus, quards.
Doing reverse crunches. 15 repeats
When you lie on your back, your hands should be on your sides. Be sure your knees are bent. Until your hips come slightly off the floor, bring your knees towards your head. For a second, hold this position and then lower your knees.
The muscles worked are your lower abs and obliques.

Do mountain climbers. It should take 1 minute.
Get your hands and knees and raise your knees like a starting block sprinter. You can run in that position while supporting your upper body with the palms of your hands. Your back should be kept straight.
The muscles worked are your triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

Do push-ups. 15 repeats
The muscles worked are your triceps, deltoids, pectorals.

Doing squat thrusts. It should take 1 minute.
Stand up straight. Then drop to a couch 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.

Stretch when you feel that your heart rates is back to normal and walk around in order to cool down.

In between exercise, a minute rest is needed. Proper form is important. Avoid holding your breath. You can sip water during workout. Your whole body is targeted by this workout and it improves cardiovascular efficiency and tones and strengthens the body.

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