20-Minute Home Workout

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

1. Jog in one place for 3 minutes.

2. Do 25 jumping jacks.
When landing, bend your knees slightly to reduce the impact on knee joints. {relatedarticles}
3. Do 15 crunches.
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touch the mat.
Muscle worked: rectus abdominis

4. Do 10 hip bridges.
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. The position should resemble a table. Your hands and legs are the legs of the table, and your upper body to your knees are the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscles worked: Lower back, hamstrings and gluteus. {relatedarticles}
5. Do step-ups for 1 minute.
You will need a stepper for this or just the bottom step of the stairs. Step up with one foot, then the other. Step back down onto the floor.
Muscles worked: hamstrings, gluteus, quads.

6. Do 15 reverse crunches.
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscles worked: lower abs and obliques.
7. Mountain climbers: Sustain for 1 minute.
Get on your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8. Do 15 push-ups.
Muscles worked: triceps, deltoids, pectorals.{relatedarticles}
9. Do squat thrusts for 1 minute.
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push-up position. Immediately jump to pull legs back to the chest, in crouching position, then stand up straight.
Muscles worked: arms, legs, chest, and lower back.

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

A 1-minute rest is needed in between exercises. Proper form is important. Do not hold your breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

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