Daily 20 Minute Home Workout

“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” Dwayne “The Rock” Johnson

The most common challenge that businesspeople seems to face is how to incorporate fitness into their lives. They know they have to do something to get in shape, but they really don’t know how and don’t have the time. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.  

Also, our day to day jobs are less physical as they were 100 years ago so we have more sedentary lifestyles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start. 

If you are busy, not able to get up early 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) Jumping jacks: 25 repeats    

When landing, bend your knees slightly to reduce the impact on knee joints.  

3) 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.  

Muscle worked: rectus abdominis 

4) 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.  

Muscle worked: Lower back, hamstrings and gluteus.  

5) Step up’s: 1 minute 

You will need a stepper for this.  

Muscle worked: hamstrings, gluteus, quarts. 

6) 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. 

Muscle worked: lower abs and obliques. 

7) Mountain climbers: 1 minute 

Get 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.  

Muscle worked: triceps, deltoid muscle, gluteus, quarts, hamstrings, calves. 

8) Push up’s: 15 repeats 

Muscle worked: triceps, deltoids, pectorals. 

9) 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,  

Muscle worked: arms, legs, chest, and lower back. 

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

A minute’s rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. Again, remember to drink water.  

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far-fetched or complicated as you think.