Shape Up & Slim Down with This In-Home 20 Minute Workout – No Gym Required!

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With the hustle and bustle of today’s world, you may find yourself will little time to spare, surely not an extra hour to drag yourself to the gym for a quick workout.

On these busy days, when you can’t seem to scrape together the time, there are plenty of exercises you can do in the comfort of your own home, and still keep on track with your fitness goals.

Let’s Begin Your No-Gym Workout!

Shape Up & Slim Down Workout! Done In As Little As 20 Minutes – No Gym Required!

Warming Up is Important

Warming up is a necessity… you must stretch and warm your muscles before you begin your workout.

Although time is of the essence many days, skipping a warm up can lead to injury which can in turn, put you out of commission for a time.

Warm Up Exercises

A great place to start your warm up can be doing a set of lunges, followed by laying on your back while pulling each knee to your chest.

NOTE: If you’ve had any prior injuries, be sure to pay special attention to those areas with a little extra stretching.

Using Your Own Body Weight

The best piece of equipment that you can rely on if you don’t have the time for the gym is your own body.

It is recommended by fitness coach Angelena Riggs, to do 3 sets (20 reps each) of: squats, mountain climbers, plank holds, side planks, push ups, bridges and jumping jacks to finish it off.

Angelena recommends these exercise to quickly boost your heart rate and metabolism.

If some of these exercise are too easy for your fitness level, step it up by doing more advanced versions of each move, such as declining push-ups and jumping squats, says Sarah Jane Parker, an American College of Sports Medicine certified personal trainer.

Focus on Your Core

Certified personal trainer, Dominika Cihanova recommends starting with a 20-minute core workout. She says to do sets of Russian twists, crunches, v-ups or leg raises.

If you’d like to increase the difficulty of your core exercises, grab yourself an exercise ball. This simple piece of equipment can increase the difficulty of your 20-minute workout and engage more muscle groups during your exercises.

Dominika also recommends incorporating household items like a step or chair for tricep dips, incline push-ups and single leg squats. If you decide to use the chair, be sure to make sure it is sturdy before you begin your workout.

Variety is Good – Mix It Up

A good way to maximize your workout is to alternate between explosive cardio moves and strength exercises without taking breaks between, says Ashley Pitt, from National Exercise & Sports Trainer Association, a certified personal trainer and group fitness instructor.

Ashley also recommends the benefit of resistance bands to increase the difficulty of your body moves such as curls and leg lifts.

Some of the explosive cardio moves that don’t required a lot of space or time are jump squats, jumping jacks, burpees, lateral hops, high knees in place and mountain climbers.

Whether your exercises are limited to 20 minutes or an hour, quality is an important factor to maximize your workout, it’s not just about intensity.

It’s been stated that, if fat loss and body composition change is your ultimate goal, strength training should be your priority says Parker.

If you want the best of both worlds, Dominika recommends to incorporate plyometrics, also known as jump training, and metabolic conditioning exercises into your exercise routine.

With so many exercise options at your disposal, that can be done anytime, anywhere, in a short amount of time, your next Challenge might just be finding an excuse not to do them!

NOW It’s YOUR Turn… Which In-Home Exercises do You Think Work the Best? Leave Your Comments Below!

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