If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.<\/p>\n\n\n\n
1) Jog : in one place for 3 minutes<\/p>\n\n\n\n
2) Jumping jacks: 25 repeats <\/p>\n\n\n\n
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat.
Muscle worked: rectus abdominis<\/p>\n\n\n\n
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table \u2026 your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds.
Muscle worked: Lower back, hamstrings and gluteus. <\/p>\n\n\n\n
5) Step \u2013 up\u2019s : 1 minute
\nYou will need a stepper for this.
\nMuscle worked: hamstrings, gluteus, quards.<\/p>\n\n\n\n
6) Reverse crunches: 15 repeats
\nLie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
\nMuscle worked: lower abs and obliques.<\/p>\n\n\n\n
7) Mountain climbers : 1 minute
\nGet your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
\nMuscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.<\/p>\n\n\n\n
8) Push \u2013 ups : 15 repeats
\nMuscle worked: triceps, deltoids, pectorals.<\/p>\n\n\n\n
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position.
Muscle worked: arms, legs, chest, and lower back.<\/p>\n\n\n\n
A 20 second rest is needed in between exercise. Proper form is important. Do not hold breath. Drink water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones the body.<\/p>","protected":false},"excerpt":{"rendered":"
Si est\u00e1s ocupado, no puedes levantarte temprano por la ma\u00f1ana o no tienes tiempo para ir al gimnasio, sigue estos pasos.<\/p>","protected":false},"author":1,"featured_media":11327,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","pmpro_default_level":"0","_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"video_url":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"wpmdr_menu":0,"wpmdr_menu_extended":{"individualPostRemove":1,"individualPostRemoveDate":1,"individualPostRemoveAuthor":1,"individualPostYoastRemovePublished":1,"individualPostYoastRemoveModified":1},"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[6],"tags":[51,69,45,70,71,72,28,68,42,58,44,43,57,47,29,39,55,52,59,40,41,48,54,53,46,56],"class_list":["post-9867","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-total-bodyweight-transformation","tag-abundance","tag-boost","tag-breathing","tag-energy","tag-exercise","tag-fitness","tag-health","tag-immunity","tag-kung-fu","tag-law-of-attraction","tag-manifestation","tag-martial-arts","tag-men","tag-mental","tag-mental-health","tag-mind","tag-mind-power","tag-mindset","tag-money","tag-power","tag-self-development","tag-spirit","tag-visualization","tag-wealth","tag-wellness","tag-women","pmpro-has-access"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t