Awesome At Home 20 Minute Workout
You can get an effective full-body workout that hits every muscle group while also getting your heart pumping with nothing but the body you were born with. Here is a simple 5 exercise workout that you can do right now to start getting your sweat on at home.
Exercise #1: Burpees
How to Do It:
Stand with your arms by your sides.
Drop down into the start push-up position, kicking your feet back.
Perform one push-up.
Kick your feet back in.
Explode back up to the start position.
Workout Tip
Move fluidly between your reps with no pause between them.
Exercise #2: Bodyweight Squats
How to Do It:
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest.
Keeping your torso upright, descend into a parallel squat.
Push your heels into the floor as you drive back to the start position.
Workout Tip
Stop just short of coming up all the way to keep the tension in your quads.
Exercise #3: Push-Ups
How to Do It:
Get down on the floor on all fours, with your palms slightly wider than shoulder-width and your legs extended. Your body should form a straight line.
From the top push-up position, lower your body to the floor, stopping about an inch short of your chest making contact.
Push through the chest to return to the top position.
Workout Tip
Do not allow your butt to come up as you are doing this exercise.
Exercise #4: Mountain Climbers
How to Do It:
Assume the top push-up position with your feet together.
Drive your right knee up towards your right elbow, keeping your body in a straight line and your core tight.
Push your right leg back and drive your left knee toward your left elbow.
Continue in a smooth, rapid manner to complete your reps.
Workout Tip
Keep your butt down throughout.
Exercise #5: Wall Sit
How to Do It:
Stand with your back against a wall.
Descend into a seated position so that your thighs are parallel to the floor. Places your hands against the wall.
Hold this position for the stipulated length of time, keeping your back against the wall at all times.
Workout Tip
Pull your shoulders blades back into the wall throughout the movement.
The Workout
You will perform these five exercises in a circuit fashion. That means that you will move directly from one exercise to the next with no rest between them. Once you have completed the circuit, rest for 60 seconds and then repeat the circuit. Work up to 4 complete circuits of the workout.
Workout Reps:
Burpees - perform 10 reps
Bodyweight Squats - perform 15 reps
Push-Ups - perform 12 reps
Mountain Climbers - perform 12 reps on each leg
Wall Sit - hold the wall sit position for 60 seconds
Wrap Up
Perform this home bodyweight workout three times per week on alternate days. On your off days, try to do some type of cardiovascular exercise such as going for a 30 minute walk or jog.
