You lead busy lives, and find time to stay healthy is tough. Fortunately, all you need is 20 minutes of exercise a day to get fit. If you do not have time to go to the gym every day, here’s how you can get in shape fast everywhere-little-to-no equipment required.
A 20-Minute Daily Exercise Plan
This 20-minute workout at home is perfect to help you stay healthy and fit, and I will give you more energy for your day. Preparation begins with a warm-up jog, and then has 8 bodyweight exercises are designed to help tone and burn fat.
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This should not be an intense, warm you up for a few minutes before the main exercise.
2. Jumping jacks: 50 repeats
Stand with your feet together, then just jump feet apart, just wider than shoulder width apart, put your hands up you. Return to the starting position while standing.
3. Crunches: 15 repeats
Lie on your back with your knees bent. Put your hands on the sides of the head with your fingers lightly touching your temples, with the elbows pointing outwards.
4. Hip Bridges: 10 repeats
Lie on your back, arms straight and on your side and palms up. With only a heel foot touching the floor lift your hips up to form a straight line from the shoulders to the knees.
5. Step ups: 1 minute
You will need for this step. If you do not own the stepper you can use the lowest rung on the ladder or sturdy chair. Just stand in front of a step and build on it. Alternate your leading leg at every step, so left and right up to the step, go back to the first left then right. Then the next step lead to the right and then the left foot back to the right of the first. Repeat. Muscles worked: hamstrings, glutes and quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands by your side. Keep your knees bent. Bring your knees to your head until 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: 1 minute
Get on your knees and lift your knees as a starting block sprinter. Follow in this position, supporting your upper body with your hands. Keep your back straight. Muscles worked: triceps, deltoid muscles, glutes, quadriceps, hamstrings and calves.
8. Pushups: 15 repeats
The classic push a board position with your palms on the floor, torque, shoulder width apart. Muscles worked: triceps, deltoid and pectoral.
9. Squat thrusts: 1 minute
Stand up straight. Now, drop into a crouch position. Immediately put his foot forward behind the fingers, in the growth of the positions are now switching to pull the hind legs to his chest, sitting in the position, then straighten up. Muscles worked: arms, legs, chest and lower back.
Cool down, playing, your heart rate will return to normal, stretch (this is very important).
This procedure may be done twice a day, once in the morning before operation, and then again in the evening. This is a great way to lose weight and reduce belly fat and get fit.