20 minute Workout Video– Everyone welcome back today, I’m leading you through a full body, workout without equipment, that’s apartment friendly, meaning that we’re not going to be making any noise we’re not going to be jumping, and you can also do this workout in a small space. So if you feel limited working out at home, this is a workout, for you just make sure that you can see your screen, so you can follow along with me without further ado. Just keep at it for your 20 minute workout.
Let’s get to it all right! We’re going to be working in sets of two today, so your first exercise in this first superset is a double pulse. Squat so you’re going to come down into your squat position, you’re going to pulse and then you’re going to come back up when you’re coming back up in your squat you’re, not hinging your hips forward you’re going to keep the body angled slightly forward, keep the knees slightly bent keep the tension on the glutes, make sure you’re coming all the way down in your squat staying nice and low as you do that pulse a good time. I don’t need promises honestly, no big deal as long as you can show me a good time.
I don’t care nice work, we’re taking a 15-second rest. All of our exercises today are going to be 45 seconds on 15 seconds off nice and simple. Your second exercise in this first superset is you’re, going to do a rise up on your tippy toes, and then you’re going to lean forward and touch the opposite toe so coming up and over as you’re coming up on your toes make sure you’re stretching those legs. Keep going at it for your 20 minute workout
All the way and you’re squeezing those inner thighs together, so your legs are working the whole time when you come down to touch your toe you’re hinging at the hips, and you should feel those glutes fire up before you stand up so free. I don’t care nice work. 15. Second, rest we’re going to repeat those two exercises before we move on to our next set, so starting off with our double pulse: squats foreign, nice work.
20 Minute Workout – Lose Weight – Stay Fit
15 – Second, rest and shake out those legs doing our rise-to-toe touch. Make sure this rise is nice and explosive you’re stretching those legs stretching those quads making sure those quads are engaged.
Here we go as you come down to touch the toe think about sitting back into your heel. That will help you feel it a little bit more. In those glutes foreign nice work we’re going to move on to our next set of two exercises. Keep pushing your way through the 20 minute workout.
We’ll give our legs a little bit of a rest. We’re going to do some modified burpees, so fingertips are by the ears you’re going to come up rise up on your tippy toes, come down, hands touch the mat step it out, step it in from here you’re. Going to sink the booty down sit until those heels come up, so you really feel those glutes fire up as you stand up to that rise, make sure when you come down into your plank you’re in a straight line.
Your butt is not up here. We’re coming down to a plank making sure that core is nice and fired up nice work. Your second exercise is some lunges and we’re going to do a double pulse. Reverse lunge you’re, going to set back into a reverse lunge here, make sure you hit this position.
Pulse up and switch so stepping back pulse press through the heel to stand up make sure your legs are both at 90-degree angles. When you come back down here, you’re not too far over the toes here and you’re, not stepping out until like this massive lunge, keep it nice and tight. Think about keeping the body angled forward. You are almost halfway through your 20 minute workout.
So the pressure’s on that glute press through that heel to stand up nice work shake out those legs we’re going to do that again, starting off with our modified burpees, foreign of reverse lunges. First, all we ever did was fight at one point my mind, a few more seconds press through those heels nice work, we’re going to head to the ground. Now we’re actually going to give our legs a little bit of a rest.
20 Minute Workout – Lose Weight – Stay Fit
So your first exercise in this third super set is some pushups, so you can do these pushups on your toes on your knees or you can do some half pushups, which looks like this you’re on your knees. You’re going to slowly lower yourself down nice and slow drop, the belly extend the arms back in by your sides and then push yourself back up like oh, my god. This time, it’s all different.
You got every little string on me. The way you make me feel is crazy. How did you get so fly? You got me at work. Let’s go -finish your 20 minute workout.
You’re, going to, come onto your back for your next exercise. We’re going to do some elbow to knee crunches, so you’re going to lift that booty up off the floor, rotate that pelvis and press that lower back down into the floor. You should already feel your lower abs engaging from here you’re going to lift one elbow to meet the knee and then switch so legs are bent.
The lower back is pressed into the floor. The entire time make sure you’re not pulling on your neck. Fingertips are just there to help support the head a tiny little bit.
Nice work flipping it back over. Here we go last round of pushups. Take these slow. If you have to his way nice work coming back on our backs.
Remember to lift the booty up tuck. The pelvis under press that low back into the floor before you begin here. We go get those shoulder blades up off the floor, the elbow and the knee should be meeting in the center nice work flipping it over next up we’re going to do some mountain climbers for 45 seconds. Almost done on your 20 minute workout.
If you feel like you cannot do mountain climbers for 45 seconds, you’re still going to stay in this plank position except you’re, just going to tap the toe in so you’re, actually touching the mat down with those toes you’re staying in a flat line. This is a great way to modify, and this is your standard mountain climber that we’re going to do for 45 seconds. This way, nice work come on your back. We’re going to do some glute bridges next, so same thing like with those elbow-to-knee crunches you’re.
Focusing on pressing the lower back into the floor in between each rep you’re, going to come up in your glute bridge from here you’re going to hold your hips, where they are bring one leg up lower and then lower the hips. So as you bring that leg up, your hips should not be dropping here. If you find that you are dropping your hips, then I want you to just do standard glute bridges hold for a hot second at the top and then lower down. Make it easy.
20 Minute Workout – Lose Weight – Stay Fit
Nice work flipping it over we’re going to do mountain climbers for our second round. Just tell yourself it’s only 45 seconds. I can do this. Yep – small parts to a 20 minute workout.
That’s what I’m telling myself make sure you’re keeping those booties down your shoulders are stacked. Over top of your elbows, your elbows are sacked over top of your wrists good work on your back, get my father. Here we go glute bridges with that leg.
Raise take these slow if you have to make sure you’re not dropping those hips. Even when you’re bringing the leg back down and then remembering to press the lower back into the floor in between each rep, why don’t you have me? Remember those days breaking the blues over steak, I got ta eat right. I don’t need that energy around me. Nice work we’re going to sit up.
This is our final superset you’re, going to do a tri-cep dip, so you’re going to come into a reverse bridge position. Lifting the hips from here you’re going to bend the elbows coming down sitting into the heels of your hands. Press it up, then, from here you’re going to press the hips all the way up bring one leg up.
Just like we were doing in that glute bridge. You can also just remove the leg, lift and just do tricep dips. Here you stand up. Your last exercise is assuming squat with a rise, so legs a little bit further than your regular squat stance, and your toes are pointed outward coming down into a squat all the way down.
As you come up, you’re rising up on those tippy toes stretching those legs squeezing those inner thighs together, make sure you’re sitting into those heels. As you come down into this squat foreign to the ground around me, this is our last round doing tricep dips. If you can’t fully master the tricep dip, then do not add the leg, lift just focus on those triceps so sitting into the heels of your hands.
20 Minute Workout – Lose Weight – Stay Fit
Just focusing on bending the arms. Don’t think about your lower half and stretch bend and stretch really feel it in those triceps. I need you here, I’m feeling out of place nice work. This is our last interval, so as you’re coming down into your squat, the weight is into your heels as you’re.
Coming up from your squat you’re transferring that weight into your toes and thinking about squeezing your legs almost as, if they’re a zipper so coming down again. Take this slow. If you have to make sure you’re coming all the way up on those toes god and that is it guys great job, I hope you enjoyed this 20 minute that helps your entire body AND mind! This 20 minute workout that you can do in a small space.
No noise, no jumping! If you did, you want to see more of this style, let me know by giving this video a thumbs up also, let me know in the comments down below if you’re new here hit, that subscribe button turn on your post notifications, so you don’t miss another video From me – and I will see you guys very soon, bye, thank you. Take whatever guys.
20 Minute Workout – Version 2
If you are hectic, not able to get up morning or have no time at all for gym just follow this 20 minute workout house exercise to stay healthy and fit.
1) Jog: in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees a little to minimize the impact on knee joints.
3) Crunches: 15 repeats
Lie flat on your back with your knees bent. Put your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spinal column. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat. Keep going – complete your 20 minute workout.
Muscle worked: rectus abdominis
4) Hip Bridges: 10 repeats
Lie on your back. With your hands at a 90 degree angle to the flooring, raise your body off the flooring to form a straight line, a sort of a bridge, from the shoulders to the knee. The position ought to 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 after that lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step-up’s: 1 minute
You will require a stepper for this. Keep going – complete your 20 minute workout.
Muscle worked: hamstrings, gluteus, quads.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you 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 beginning block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, triangular muscle, gluteus, quards, hamstrings, calves.
8) Push-ups: 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand directly. Now, drop to a crouch position. Instantly thrust your legs out directly behind on your toes, in push up position, now leap to pull legs back to the chest, in a crouching position, then stand directly. Good Job – press on – complete your 20 minute workout.
Muscle worked: arms, legs, chest, and lower back.
Cool off by walking, till your heart rate starts returning to normal, stretch.
A minute’s rest is required in between exercises. Appropriate type is essential. Do not hold your breath. Drink water throughout the workout. This workout targets the entire body, enhances cardiovascular performance and tones and strengthens the body. A powerful approach to losing weight and staying fit, with a simple 20 minute workout.
Wow! Two fantastic 20 minute workouts. Check out your local fitness centers and see if they have the equipment. Try a local Planet Fitness.
