(585) 425-1018
790 Ayrault Rd Fairport, NY 14450
20 Minute At Home Workout

20 Minute At Home Body Weight Workout

Do you lack time, money, equipment, a gym membership, and/or space to exercise? Your excuses stop here. As excellent as various types of equipment, workout classes, and trainers can be, this is not the only way. It is more than possible to get an effective and high intensity workout in with less than 10 square feet of space and nothing other than yourself in just 20 minutes time. Here is one below:

5 Minute Circuit x 4
40 seconds on 20 seconds off
1.) Body Weight Squats (sit back into your heels with you chest up)
2.) Push Ups (hands under shoulders, body drops in one straight line…modify by dropping to your knees)
3.) Hip Bridges (lying on your back with heels in towards your butt, lift your hips and squeeze your butt, slowly lower down)
4.) Hip Rotation Plank (elbows under shoulders, up on toes and parallel with floor, rotate hips from side to side)
5.) Squat Thrusts (hands down, jump or step feet back into push up position, jump or step feet forward, stand or jump up)

This workout hits nearly every major muscle group (minus your upper back, biceps, and posterior delts - “pull” exercises are tough to do with your body weight unless you have access to a chin up bar/are able to perform proper chin ups/pull ups or modifications) and should get your heart rate up pretty quickly. Find a good pace that works for you and do as many repetitions of each exercise in 40 seconds, then take 20 seconds to rest and transition to the next exercise.

No more excuses! Carve out 20 minutes and 10 feet of space and get it done! :)

Stephanie Spoto, CSCS

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