20 minutes full body workouts at home
Body weight workouts are often consider as less effective, especially when it comes for, muscle building, strength building and flexibility. but body weight exercise would be the best exercise to consider, here is the reason why ?
- Workout compatibility
- Zero equipment's
- Low risk of injury
Body weight training allows you to stay active, it also gives you a break from intense weight training, whether your workouts includes squats, push-ups, you can make it as home workout challenging, progressions, regressions can help adopt different fitness levels.
we knew that progressive overload will build more muscles without reaching plateau. in gym training we can increase our external weights to overload the muscles. but in body weight you should increase either intensity or frequency in order to avoid the muscles plateau.
The 20 min body workout
This is full body workout routine without equipment's where you should use progression and regression. progression is a state where you should use (FITT) principle, frequency, time, type and interval to make more stress on muscles for further growth. regression is quite opposite, if you need a modification to make an exercise easier then try regression. without any further do let get into the topic.
here i am gonna write few important exercise to kick start your physique without any equipment's.
The warm up
Its very important to do prior the workout. it helps prime the body for workout and even it prevent you from injury. I can witness many people now a days they don't warm up, they straightly dive into intense training and keep tearing their muscles without recovery, this causes permanent muscle injury. so do warm up and stretches at least 10 minutes before and after workout for better muscle recovery and growth.
1. Lying knee hugs
Lie flat on your back and pull one leg into your body. use both hands to pull on the lower leg bringing your knee into the chest. hold for a few seconds and then rotate to the opposite leg. do the same process on each leg for 30 seconds.
2. Lateral lunges
Stand with your feet outside of your shoulder width, keep your feet on the ground and begin moving the body side to side. keep your hips back and chest up repeat for 30 sec.
3. Single leg lateral hops
Start by balancing on the right leg. now, jump your body to the right and land on the left leg. jump back to the left and land on the right leg. repeat for 30 seconds. maintain your stability and balance when landing.
4. Running in place
Run in a place for 60 sec. but be sure keep moving your hands and legs as if you were running outside. elevate that heart rate and prepare your body for workout circuit.
The workout routine
The workout routine
1. Single leg glute bridge
Lie flat on your back, feet on the ground and both legs bent. lift one leg into the air with the bottom of that foot facing the ceiling. raise your hips off the ground and push that foot as high as possible. lower your hips down and repeat for 15 reps on each leg.
2. Push ups
In a high plank positions, place your hands directly below your shoulders. lower your body down towards the ground. push yourself back up to the starting position and repeat for 15 reps.
3. Lateral step squat
Stand up tall and place your feet together. step out to the side with one leg, far enough for your feet to be shoulder width apart. squat down and step back to the starting position. repeat on the opposite side and perform for a total for 60 seconds.
4. mountain climber
Achieve a push up position. bring one knee into the same side elbow. repeat on the opposite leg and rotate back and forth. make sure you maintain a flat back the entire set. complete for 60 seconds straight.
5. Plank
The plank is one of the most effective core exercise. in a push up position, lower down to your elbows. maintain a neutral spine and flat back. brace your core and squeeze your glutes while holding the plank. lastly, keep your neck in a neutral position and avoid hyper-extending. hold for 60 seconds, rest and repeat the circuit.
The cool-down stretches
You made it through workout, now its time to cool down the body with some stretches'. this will help to promote better recovery. and prime your body for next workout.
1. Seated single leg hamstring stretches'
In a seated position, extend one leg away from the body. reach forward with both arms trying to touch your foot. hold for 20 seconds. then switch to the other leg and hold for another 20 seconds.
2. Cross body arm stretch
In a standing or seated position, bring one arm cross the body. hold for 20 seconds and repeat on the opposite arm. this is an effective and easy to perform upper body stretch.
Additional benefits from the blogger
Apart from this i am running a supplement store and gym in Salem. for supplements need you can reach us on Instagram or email. Instagram-@aniimal_protein_cafe, @aniimal_fitness_studio
email-@aniimalproteincafeinfo@gmail.com @crewaniimalindiainfo@gmail.com
If you wish to have consultation or my mentor-ship you can reach me out on Instagram or email. Instagram-@jagadishrajkumar_official, email-@jagadishrajkumarinfo@gmail.com
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