Are you looking for an effective strength routine that you can do at home in just 20 minutes? Look no further! With this quick and efficient workout, you can target multiple muscle groups and build strength without needing any equipment.
PUSH-UPS:
- Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the ground and then push back up to the starting position.
- Push-ups work the chest, triceps, and core.
- Do 3 sets of 10 reps.
BODYWEIGHT SQUATS:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Lower your body as if you were sitting back in a chair, keeping your back straight and your knees behind your toes.
- Push back up to the starting position, squeezing your glutes as you stand.
- Bodyweight squats work the quads, glutes, and core.
- Do 3 sets of 12-15 reps.
PLANK:
- Get into a push-up position with your arms straight, your hands shoulder-width apart, and your body in a straight line from your head to your heels.
- Hold this position for 30 seconds.
- The plank works the core, shoulders and back muscles.
- Repeat 3 times.
LUNGES:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Step forward with one foot, lowering your body until your thigh is parallel to the ground.
- Push back up to the starting position and repeat with the other leg.
- Lunges work the quads, glutes, and hamstrings.
- Do 3 sets of 12-15 reps on each leg.
LEG RAISES:
- Lie on your back with your hands at your sides.
- Keep your legs together and raise them straight up towards the ceiling.
- Lower them back down to the starting position. Leg raises work the lower abs.
- Do 3 sets of 12-15 reps.
It’s important to remember to warm up before starting any workout, a quick 5 minutes of cardio such as jumping jacks or high knees will do. And also, to cool down by stretching after the workout.
In conclusion, this 20-minute strength routine is a great way to build muscle and strength without needing any equipment. By targeting multiple muscle groups with exercises such as push-ups, bodyweight squats, plank, lunges, and leg raises, you can achieve a full-body workout in a short amount of time. Remember to consult with a doctor or a personal trainer before starting any exercise program.
