If you’re busy, not in a position to get up early morning or have no time for gym simply follow this 20 minute home figure out to stay healthy and fit.

one) Jog : in one place for three minutes

two) Jumping jacks: twenty five repeats  
When landing, bend your knees slightly to scale back the impact on knee joints.

3) Crunches : fifteen repeats
Lie flat on your back together with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck together with your hands. Keep your neck in a very straight line along with your spine. Flex your waist to raise the higher torso from the mat. Lower yourself till the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a ninety degree angle to the floor, elevate your body off the floor to make 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 2 seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

five) Step – up’s : one minute
You’ll want a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

half-dozen) Reverse crunches: 15 repeats
Lie on your back together with your hands on your sides. Keep you knees bent. Bring your knees towards your head, until your hips return slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

seven) Mountain climbers : one minute
Get your hands and knees and lift 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, quards, hamstrings, calves.

eight) Push – ups : fifteen repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 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 tug legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, until your heart rate starts obtaining back to traditional, stretch.

A minutes rest is needed in between exercise. Correct kind is important. Don’t hold breath. Sip water during the workout. This workout targets the entire body, improves cardiovascular efficiency and tones and strengthens the body.

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