Getting ready to kick off 2022? Start your new year’s resolution with an easy 20mn full-body
workout routine at home to strengthen your body and work on your flexibility. Working your full body can increase your muscular recovery rate, is ideal for fat loss, and it’s fun! Don’t worry about equipment as these exercises will only require your body weight. Mayo Clinic has confirmed that bodyweight workouts are as effective as equipment workouts especially if you ramp up the intensity and perform them well. Usually, limited rest is advised when working with your body weight. For this reason, we recommend 30-40 seconds of exercise and 0-10 seconds rest between each exercise.
Don’t forget to warm up before practicing these exercises and stretching and drinking lots of
water when you are done to hydrate your muscles and give oxygen to your body.
1. Jumping jacks :
Physical jumping exercise performed by jumping to a position with the legs spread
wide and the hands going overhead, sometimes in a clap, and then returning to a
position with the feet together and the arms at the sides.
2. Inchworm :
Stand tall, your feet roughly hip-distance apart. Place your hands on the floor in front
of your feet. Inhale and walk your hands forward, allowing your heels to lift off the
floor as your body begins to straighten. When your hands are directly under your
shoulders, check your form you will reach a full plank position with your core, chest,
quads, triceps, and shoulders engaged. Keep your legs relatively straight and begin walking your feet forward, one at a time, toward your hands. Exhale as you step forward.
Stop when your feet are as close to your hands as you can comfortably bring them.
Return to standing by slowly rolling your back up from the hips, straightening one
vertebra at a time. Inhale as you go.
3. Lunge tap :
Your legs should be open wider than your hips. Bend your knees and touch with your
right hand your left foot and vice versa.
4. High knees :
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs
and moving at a sprinting or running pace.
5. Standing oblique twist dabs :
Stand tall and rotate your rib cage right and left.
6. Squats :
Stand straight with feet hip-width apart. Lower down, as if sitting in an invisible chair
while tightening your stomach muscles straighten your legs to lift back up and squeeze
7. Mini shuffle crunch :
Move to your right using small, quick shuffle steps then crunch.
8. Burpees :
Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your hands on the floor.
Kick or step your legs back into a plank position.
Jump or step your legs forward to return to a squat position.
Return to the standing position.
9. Pushups :
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs. Lower your body until your chest nearly touches the floor.
Hold for a moment then straighten your arms.
10. Mountain climber :
Position hands a little wider than your shoulders abdominals then bring one knee after
the other in without lifting the hips up.
11. Side plank crunches :
Lift your feet and knees off the ground, and put your right hand behind your head.
Crunch up, bringing your lower body and upper body to meet.
12. Bicycle crunches :
Lie down on your back. Lift your knees to 90 degrees and raise your upper body.
Exhale and move your right elbow and left knee toward each other.
Inhale and return to starting position. Exhale then bring the other leg with the other arm.
13. Glute bridge :
Lie faceup on the floor, with your knees bent and feet flat on the ground. Keep your
arms at your side with your palms down.
Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Hold your bridged position for a couple of seconds before easing back down.
14. V up straight leg crunch :
Lying face-up on the floor with your legs straight and then moving your upper body as
you would for a standard bent-knee crunch. Alternatively, lie on your back, raise your
legs so they are perpendicular to the floor, and then perform the standard crunching
motion with your torso.
15. Superman reach out :
Lying on your stomach, extend your hands in front of your head. Keeping your head in
a neutral position, looking toward the floor, lift your arms, and legs up toward the
ceiling. Feel as if you're reaching far away from your body with your hands and feet.
Hold for 3 seconds and repeat.