Getting a full body workout at home when you’re short on time is more than possible.
You don’t have to spend hours in the gym to stay fit and healthy with this quick, 20 minute full body workout at home.
A short, intense home workout can sometimes be more effective and beneficial than a long, low-intensity session in the gym. The key there is to give it 100% and train at high intensity, take short rest periods between sets and push yourself as much as you can.
Sure, training in the gym has its benefits. With access to many different machines, fancy equipment and free weights sure can help you to put on muscle and lose fat. If you’re short on time or don’t have access to a fully equipped gym, getting your workouts done can become much more of a challenge. Even if you’re only planning to spend a quick 30-40 minutes in the gym, it takes so much extra time to get there, get changed, get showered and get back.
Regardless of how busy you are, it shouldn’t stop you from getting your workout done. A 20-minute full body workout at home can speed up your metabolism, burn fat, and stimulate muscle growth. As long as you do the all the right exercises and put in your best effort, consistently, you’ll see some great results in no time.
Below we’ve detailed a quick, full body workout that you can do at home. It consists of a variety of bodyweight exercises that will get your heart rate right up. Try it out next time you’re at home or in a hotel room when you’re travelling! We also recommend that you check out The Best Ab Workout You Can Do At Home.
Full Body Workout at Home
This 20-minute full body workout is made up of 6 different exercises. You have to do it as a circuit, meaning that you move from one ‘station’ to the next without rest in-between. If you have a hard time reaching the prescribed number of reps, rest 10-30 seconds and then carry on with the workout.
Notes: Do the circuit as many times as you can in 20 minutes. Rest 60-90 seconds after each circuit.
|Back||Door knob rows**||30|
|Legs||Walking Lunge||20 total (10 per leg)|
* Place your feet up on a chair or sofa.
* Grab a towel and wrap it around the door knob securely. Grab the both ends of the towel and perform some bodyweight rows.
1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Incline Push Ups*
1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
3. Push body up until arms are extended. Repeat.
Door Knob Rows**
1. Place your feet beside the door on the ground and bend the legs a little and lean back until you arms are stretched out.
2. Bend your arms and pull yourself to the door with your shoulder blades moving towards each other.
3. Bring the body back into the starting position and pull yourself to the door several times.
1. Lie on your back in front of your sofa/chair. Place your feet on top of it, keeping your knees bent. This will be your starting position.
2. To perform the movement, raise your hips off the floor to full extension, pushing down through your feet. Pause at the top of the motion before returning to the starting position.
1. Begin standing with your feet about hip-width apart with your hands down on your hips or holding dumbbells. This will be your starting position.
2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.
Standard Push Up
1. Lie on the floor face down and place your hands about shoulder-width apart while holding your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a higher surface, place them three to four inches apart and point your toes inward so they touch.
2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head.
3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement – don’t cheat yourself by using momentum.
5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.
Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.
This article first appeared on GYMNASIUMPOST.com on 17th July, 2020.