Tuesday, January 11, 2011

The 20 Minutes At Home WorkOut

Are you constantly looking at your watch just wondering where the day went?  So much still to do,not enough time to do it in.    You try to balance your busy lifestyles by cutting in to your "me" time.  Your exercise routine now occupies the back seat.  Since you do not have  time for gym  I am giving you a fat burning routine you can do  from the comfort of your home to stay healthy and fit.  You to not need a home gym or any expensive equipment for this.  This is just a 20 minutes fat burning workout schedule you can easily perform in the comfort of your own home.

The Exercise Routine:

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 - To work the muscles of the rectus abdominis: 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.

4) Hip Bridges- To work the muscles of the lower back, hamstrings and gluteus : 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.
5) Step – up’s - To work the muscles of the hamstrings guards and gluteus: 1 minute                          
You will need a stepper for this.

6) Reverse crunches - To work the muscles of the lower abs and obliques: 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.

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, guards, hamstrings, calves.

8) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts - To work the muscles of the arms, legs, chest, and lower back :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.
A minutes 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.  If you like this exercise you can find more exercises tips and tricks in the eBook  the Fat Burning Furnace.  You can check it out here!  


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