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The 20 Minute Home Workout Program Guide

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While strength training at the gym or taking a class in a fitness studio is great, but sometimes, you want to opt for home workout. The craziest thing that a fitness freak would ever do is to quit the weight loss training fossil unavoidable situation—on vacation, or a work trip.

The other side of the story is while most of us don’t have round-the-clock access to a full gym stocked with weights and machines, the truth is that you really can work your entire body without them.

Of course, the equipment can help and is great for progressing and diversifying a workout program. But if you want to just get moving and do some strength and cardio work wherever you are, that’s completely doable with a home work out regime.

So, get ready to fit in a quick, bodyweight workout at home? Here’s how to do it.

The Home Work Out Procedure

Warm-up:

Do each move for 20 seconds. Do this warm-up twice.

  • Jumping jack
  • Inchworm walk out to shoulder tap
  • Squat

Circuit:

Do each move for 45 seconds. You could rest for 15 seconds in between each set. Do the entire circuit twice.

  • Jumping Jacks
  • Squat thrust
  • Pendulum lunge
  • Mountain climber twist
  • Inchworm workout to shoulder tap
  • Shoulder Circles
  • Squats

Home workout guide—Details

Jumping jacks:

  • Stand with your feet together, core engaged, and hands at sides.
  • Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
  • Jump your feet back together and bring your arms to your sides to return to starting position.
  • Repeat as quickly as possible for 20 seconds, going for height and speed.

Inchworm workout to shoulder tap:

  • Stand with your feet together, core engaged, and hands at sides.
  • Bend forward at your hips to place your hands on the floor in front of you. You can bend your knees a little if you need to.
  • Walk your hands forward until you’re in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
  • Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Try not to rock at the hips. Do the same thing with your left hand to the right shoulder.
  • Walk your hands back toward your feet and stand up to return to the starting position.
  • Continue for 20 seconds.

Squats:

  • Stand with your feet about shoulder-width apart, toes slightly turned out.
  • Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged, chest lifted, and back flat.
  • Push through your heels to stand back up to the starting position. Squeeze your butt at the top.
  • Continue for 20 seconds.

Shoulder Circles:

  • Stand with your feet together and arms by your sides.
  • Circle your shoulders up and back for 10 counts.
  • Change directions, and circle your shoulders up and forward for 10 counts.

Squat thrust

  • Stand with your feet hip-width apart, core and glutes engaged.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you so that you are in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
  • Jump your feet back in to just outside your hands, and stand up tall.
  • Continue for 45 seconds.

Pendulum lunge

  • Bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs. Your right knee should tap the floor. Keep your chest lifted, back flat, and your glutes and core engaged.
  • Push through the heel of your left foot to return to standing, and without pausing, step forward about 2 feet and lower into a forward lunge.
  • Your legs should form two 90-degree angles, but this time, your left knee should be the one that taps the floor.
  • Push through the heel of your right foot to return to standing, stepping back immediately into another rep.
  • Continue for 45 seconds. Then, leading with your left leg, repeat the movement for another 45 seconds.

 Mountain climber twist

  • Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
  • Bring your right knee under your torso to your left elbow. Return to starting position.
  • Repeat on the other side, bringing your left leg to your right elbow. Return to starting position. This is 1 rep.
  • Start slowly, and start to speed up the move when you feel comfortable, for even more of a cardio challenge.
  • Continue, alternating sides, for 45 seconds.

This guide makes out the best home work out routine if followed consistently.

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