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   If you are like me, you don’t like to workout in front of other people, which means the gym is off limits. I don’t mind walking or running, but I always feel like people are looking at me (even if I know that they really aren’t). Although, because of this sensitivity it makes it hard to workout outside of my own home. So if this is a problem you have as well, here is a 20-minute workout that you can do without leaving your home.



1) Jog in place for 3 minutes.


2) Jumping jacks: 25 repetitions   
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches: 15 repetitions
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.



4) Back Bridges: 10 repetitions
Lie on your stomach. Lift your body off the floor with your arms at a 90-degree angle and your knees. This should form a straight line or bridge from your shoulders to your knees. This should resemble a table with your arms and legs as the legs of the table. Hold the position for 2 seconds. Lower yourself to ground and repeat.  
 
5) Step Ups: 1 minute
You will need a stepper for this. You can also use a step stool or staircase in place of an actual stepper. Step up and down for 1 minute. Avoid using momentum on each step up and down.

6) Reverse crunches: 15 repetitions
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, until your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7) Mountain climbers: 1 minute

Get on your hands and knees on the floor.  Raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands on the floor. Keep your back straight.



8) Push-ups: 15 repetitions
When you push up off the ground, remember to keep your back as straight as a board to avoid injury.

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,

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

   Remember to stretch before and after workouts to warm up and cool down the muscles. Allow a minute of rest in between each exercise. Also take as much rest in between repetitions as necessary. Remember to keep in proper form when doing the exercise moves. Breathing is an important part of exercise. This allows oxygen to the muscles. Do not hold your breath. Always keep water close by to drink whenever you need to. If you can do this workout 2-3 times a week you will see a difference. This is a total body workout incorporating cardiovascular, and strength training exercise.


woman doing push ups, workouts you can do at home