A 20-minute full body workout at home

We would like to show a total body workout which covers several exercises in fifteen minutes and targeted at multiple muscles groups.

That is why those who are short of time but want quick results should focus on the quality of each exercise.




#1. Side Plank

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– Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.

– Position your top foot on the ground in front of your bottom foot.

– Place your top hand on your hip.

– Drive your hips up to form a straight line with your body from head to toe.

– Tighten your abs, glutes and quads.

– Hold this position. Repeat on your opposite side.

#2. Pilates Swimming

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– Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.

– Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).

– Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.

#3. Modified Pushups

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– Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

– Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

– Without locking your elbows, push yourself back to the starting position by straightening your arms.




#4. Plank V-Ups

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– Start out in a plank position with your elbows on the mat, on your toes with your stomach off the mat. Keep your back straight.

– Keeping your belly button pressed in, push your butt up on the exhale. Repeat at least 10 times.

#5. Glute Bridge

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– Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

– Lift your hips off the ground until your knees, hips and shoulders form a straight line. …

– Hold your bridged position for a couple of seconds before easing back down.

#6. Jump Squat

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– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

– Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.

#7. Burpee

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– Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.

– Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.

– Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.

#8.Crunches

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– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.

– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#9. Mountain Climbers

Image result for Mountain Climbers– Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip.

– This will be your starting position.

– Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.




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