20-Minute Total-Body Home Workout You Can Do

If you're too busy to get up early in the morning or have time to go to the gym, follow this 20-minute home workout to keep fit and healthy.

1) Jogging: 3 minutes in a row.

2) Jumping Jacks: 25 repetitions. As you land, bend your knees slightly to reduce the impact on your knee joints.

3) Crunches: 15 times. ie flat on your back with your knees bent. Place your hands behind your head with your elbows pointing out. Support your neck with your hands. Keep your neck in line with your spine. Bend at the waist and lift your upper body off the mat. Lower yourself until the backs of your shoulders touch the mat. Muscles trained: rectus abdominis?

4) Hip Bridges: 10 times. Lie on your back, keeping your hands at a 90-degree angle to the floor, lift your body off the floor and form a straight line from your shoulders to your knees like a bridge. The position should resemble a table ?your hands and legs will be your table legs, and your torso to your knees will be the surface. He holds this position for 2 seconds. Squeeze your glutes (glutes) and then lower your hips. Muscles worked: hips, hamstrings, glutes.

5) Step-up: 1 minute. You need a stepper for this. Muscles worked: hamstrings, glutes, quadriceps. 

6) Reverse crunches: 15 repetitions. Lie on your back and place your hands by your sides. Keep your knees bent. Bring your knees closer to your head until your hips are slightly off the floor. Hold this position for 1 second, then lower your knees. Muscles worked: lower abdomen and obliques.?

7) Mountain climbers : 1 minute. Get your hands and knees and knees like a starting blocks sprinter. Run in this position, supporting your torso with your palms. Keep your back straight.uscles worked: triceps, deltoids, glutes, quads, hamstrings, calves.

8) Push-ups: 15 repetitions. Muscles worked: triceps, deltoids, pectoral muscles. 

9) Squat thrusts: 1 minute. Stand up straight and squat down now. Stand up straight and squat down now. Immediately thrust legs out straight behind on your toes, get into a pushup position, then jump to pull your legs back to your chest now, then in a crouching position , then stand up straight. Muscles worked: arms, legs, chest, hips. 

Walk around to cool down and stretch until your heart rate returns to normal.

A 1 minute rest is required between exercises. Correct form is important. Don't hold your breath. Drink water during exercise. This workout targets your entire body, toning and strengthening your body while improving cardiovascular efficiency.