20 Minutes Home Workout: No Equipment
Taking a class at a fitness studio or workout at the gym is awesome, but sometimes, and for some reason, you just want to work out at home, or wherever you may be.
Don’t worry, you don’t have to go to the gym to get in shape. The truth is that you can work your entire body without equipment.
This workout below is a full-body home workout that includes power, strength, and cardio.
20 Minutes Home Workout Plan
Do this workout routine 2-3 times a week, but never on consecutive days (every other day).
The workout starts with a dynamic warm-up to get your blood flowing and prepare your body for the rest of the work. If you don’t warm up you’re just asking for injury.
Make sure to get your heart rate pumping and get your muscles warm before the workout.
Do these moves for 30 seconds. Do it twice
- Jog up and down your stairs or jumping jack.
- Marching warm-up drill.
Full Body Workout:
Do each move for 50 seconds and rest 15 seconds in between. Repeat 2 to 3 times.
1. Lunges or squat: (feel free to choose the one you like more)
Lunges are a bodyweight exercise that works your hips, glutes, quads, hamstrings, and core.
If you are looking for toned legs, lunges are perfect for you. You can do them anywhere and the effects can be seen in no time.
The squat is one of the most important lower body exercises, it targets the thighs, quadriceps, hamstrings, and glutes.
A row is a compound back exercise that works the upper back, lower back and middle back, but also works the muscles in your arms.
Pushups work in many of the upper body muscle groups, including chest muscles (pectorals), shoulders (deltoids), back of your arms (triceps), and abdominals.
4. Calf Raise:
As its name implies, the calf raise exercise emphasizes the calves, which include the gastrocnemius and soleus muscles.
Abdominal crunches are an effective way to strengthen the front of your torso and define the abdominal muscles. They work the Rectus abdominal muscle in the midsection of your body.
Stretching after a workout is very important as it will reduce muscle soreness and help to get your muscles back to their original length.
Do each move for 20 to 30 seconds.
- Standing quad stretch.
- Forward Fold.
- Shoulder Stretch.
- Triceps Stretch.
Along with this home workout routine, you need to make sure you’re eating properly!
- If your goal is to lose weight make sure you go for a caloric deficit, which means you must consume less energy than you burn.
- If your goal is to maintain your current weight you just stick into your maintenance calories.
- If your goal is to gain weight you must consume more energy than you burn, so feel free to eat more calories (caloric surplus).
A good diet plan basics:
- Make sure you get enough protein each day (lean meat, chicken breast, fish, eggs, milk, greek yogurt, cottage cheese..).
- Good carbohydrates such as whole grains, bread, potatoes, rice, pasta, fruit, all vegetables.
- Good fat like olive oil, coconut oil, avocado, peanut or almond butter, dark chocolate.
- Cut back on sugar and liquid calories wherever you can.
- Say goodbye to soda, candy, and junk food.
Always Remember A Good Workout Needs A Good Diet Plan.