Workout at Home in 20 Minutes

If you're busy, can't get up early or don't have time for exercise, just follow this 20-minute home workout to get fit and healthy.

 1) Running: in one place for 3 minutes 

 2) Jumping Jacks: 25 reps 

When you go down, bend your knees slightly to reduce the impact on the knee joint. 

3) Crunches: 15 repetitions 

Lie on your back with your knees straight. Place your hands behind your head with the elbows pointing outwards. Support your voice with your hands. Keep your neck in a straight line with your spine. Bend your hips to lift your upper body off the mat. Lower yourself until the back of your shoulders touch the mat. Muscles worked: rectus abdominis 

4) Hip Bridges: 10 reps 

Lie on your back. With your arms at 90 degrees to the floor, lift your body off the floor to form a straight line, bridge-like, from shoulders to knees. The position should be like a table. Your hands and feet are like the pelvis and your upper body up to your knees is like the upper body. Hold this position for two seconds. Lower your glutes (gluteal muscles) and lower yourself. Muscles worked: lower back, hamstrings and glutes.

5) Step: 1 minute 

You will need a stepper for this. Muscles worked: hamstrings, glutes, quads.

6) Reverse crunches: 15 reps 

Lie on your back with your arms by your sides. Keep your knees. Bring your knees up to your head, until your hips are slightly off the floor. Hold this position for a minute, then lower your knees.

Muscles worked: small abs and obliques. 

7) Mountain people: 1 minute 

Place your hands on your knees and raise your knees like a runner from the starting block. Run in this position supporting your upper body and your palms. Keep your back straight.

Muscles worked: triceps, deltoid muscles, glutes, quads, hamstrings, calves. 

8) Movement: 15 reps 

Muscles worked: triceps, deltoids, pecs.

9) Squat Extension: 1 minute 

Stand up straight. Now get into a squat position. Bring your legs straight back to your toes, in a push-up position, now jump up to bring your legs back to your chest, get into a squat position, and stand up straight, 

Muscles worked: arms, legs, chest and lower back. Slowly by walking until your heart returns to normal, stretch.

A minute of rest is important between workouts. Good style is important. Don't waste your energy. Drink water during training. This exercise focuses on the whole body, making the heart work better, sounding and strengthening the body.