Quick and Easy Home Workouts

If you are busy, not able to get up early morning or have no time to drive to the gym just follow this 20 minute home work out to help you build some momentum and get active.

This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body:

Jog in once place for three minutes.
Jumping Jacks: 25 repeats. When landing, bend your knees slightly and land on the balls of your feet to reduce the impact on knee joints. The goal should be to make no noise with your feet when landing.

Crunches: 15 repeats. 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 touches the mat. This works your rectus abdominis.

Hip Bridges: 10 repeats. 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 as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. You are now working your lower back, hamstrings and gluteus.

Steps Ups: 1 minute. You will need a stepper, bench or stool for this exercise. Place 1 foot on the raised platform and power up through the heel of the raised foot until you are standing in a 1 leg balanced at top the platform. Drop the back leg to start position and then switch the upper leg and repeat. Alternate back and forth between both legs throughout the duration of the 1 mintue. This quick exercise will work your hamstrings, gluteus and quads.

Reverse Crunches: 15 repeats. Lie on your back with your hands on 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. This exercise works your lower abs and obliques.

Mountain Climbers: 1 minute. Start in a high push-up position and begin runinng in that position, supporting your upper body with the palms of your hands. Keep your back straight. The goal should be to keep your hips as still as possible while performing this drill. You are working your triceps, deltoid muscles, gluteus, quads, hamstrings, and calves.

Pushups: 15 repeats. You probably don’t need much direction for this one! You are now working your triceps, deltoids and pectorals. Can be preformed on the knees or in standard position – both are effective.

Squat Thrusts: 1 minute. Stand straight. Now, drop to a crouch 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. You are working your arms, chest and lower back.

Cool down by walking around, till your heart rate starts getting back to normal and make sure to take at least 5 minutes or so to stretch at the end.

1 minute rest is often needed in between sets, however if you feel fit enough you can shorten these breaks and cycle through this workout multiple times.

Proper form is always of the utmost importance to avoid injury. Do not hold your breath and always avoid jerky movements. Remember to sip lots water during the workout.
Make it a great week everyone!

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