Traqade
What can you do in 20 minutes these days? Apart from getting ready to go to work (minus the make-up time for women) and cooking a decent dinner on a weekday there’s actually not much. How would you like to dedicate just 20 minutes and get your entire body to workout? We are not even kidding. Just 20 minutes and you’re already walking closer to your fitness goal. You will need a timer and some dedication and, you’re ready!
Always warm up first:
Do some basic stretches. Flex your muscles and get ready to burn off those unwanted flabs from all over.
Set your timer and begin! Follow as mentioned. All of these work your whole body, so get ready to get fit.
Running in place:
Duration: 30 seconds
Benefits: Do this and your cardio is taken care of. It helps you warm up well and ready to burn those extra flabs away. This works primarily on your calves but at the same time it works your quadriceps, glutes, hips, hamstrings, abs, and practically the whole body! *Fire on the mountain, run.. run.. run!*
High Jumpers:
Duration: 30 seconds
Benefits: A super fun exercise, high jumpers are just like their name suggests; jumping high! This exercise works your quadriceps, glutes and calves. It also works on strengthening and improving your stamina.
Jump Squats:
Duration: 30 seconds
Benefits: Jump up and go down into a squat! Jump squats work your abs, lower back, glutes, hamstrings, quadriceps, and calves. Too much to process? It’s pretty much your whole body!
Break: 15 seconds
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Alternating Plank:
Duration: 30 seconds
Benefits: Call it a palm and plank or plank and press, alternating plank is a crazy workout. It’s a level up because it’s a variation of the plain boring plank you might have been doing or seen. It’s dynamic; it strengthens and tones your entire body focusing on your shoulders, arms, core, glutes, and legs.
Spiderman Push Up:
Duration: 30 seconds
Benefits: Oh yes! You can have a body as good as Peter Parker after he’s bit by a spider. Of course without the bite. Spiderman Push Up is a compound move and works your shoulders, triceps, chest, upper and lower back, abs, glutes, and hamstrings.
Break: Enough huffing and puffing? Take a break of 15 seconds
Supine Bicycle:
Duration: 30 seconds
Benefits: Supine bicycle crunches will get you those ripped abs! They work your entire body, all the way up from shoulders to your chest, abs, upper and lower back and of course your abs, hamstrings, and glutes.
Mountain Climbers:
Duration: 30 seconds
Benefits: How could this not be on the list! Mountain climbers are one of our favorite workouts. They are a great form of cardio and also benefit your speed and agility. Boost all your major muscle groups (arms, legs, chest, obliques, core, quads, hamstrings, and hips!). So just get down and do it for guaranteed results.
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Once you’re done with the first set, take a minute’s rest and repeat again. You are allowed to sip water and rest for a whole minute but not more. Repeat the entire set in the same sequence 5 times with one minute breaks in between. Your timer is going to be your best friend. And we can bet this workout regimen will burn your calories like crazy, tone your body and get you in shape at the earliest. For a detailed plan see the chart below:
20 minutes and the perfect body is just a few weeks ahead. Once you are done relax and don’t forget to flex your muscles. You’re most probably going to start feeling the pain in the 1st day itself. But keep reminding yourself that, everything worth cherishing for don’t happen without pain!
Note: If 4 sets are a little too much for you then begin with 2 and gradually take it up. Feel free to rest if you feel out of breath . Jazz it up by playing some super awesome tracks on loud, because you’re going to need the energy to pump up.
Hope you like this article. If you did, then don’t forget to like and share. Let us know your thoughts in the comments section below and we’ll come back with more interesting articles!
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