20 Minutes Exercise - Do It At Home

If you are busy, can not get up early or do not have time for gym, just follow this work out at home 20 minutes to keep healthy and fit.

1) Jog: in one place for 3 minutes

2) Jumps: 25 reps

After landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches: 15 reps

Lie on your back with knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep neck in line with your spine straight. Flex waist to raise upper torso off the mat. Lower until your shoulders touch the back of the carpet.

Muscle worked: rectus abdominis

4) Hip Bridges: 10 times

Lying on your back. On hand at an angle of 90 degrees to the floor, lift your body off the floor to form a straight line, a bridge, from shoulder to knee. The position should resemble a table. Hands and feet as the foot of the table and upper body at the knees as the surface. Hold for two seconds. Squeeze your glutes (butt muscles) and then drop.

Muscles worked: lower back, hamstrings and glutes.

5) Step - up: 1 minute

It takes a step towards it.

Muscles worked: hamstrings, glutes, quards.

6) Reverse crunches: 15 reps

Lie on your back with your arms at your side. Keep your knees bent. Bring your knees toward your head until your hips come slightly off the ground. Hold this position for a moment, then lower your knees.

Muscles worked: lower abs and obliques.

7) The climbers: 1 minute

Get your hands and knees and improve the knee as a starting block sprinter. Run in that position, supporting the upper body with the palm of your hand. Keep your back straight.

Muscles worked: triceps, deltoids, gluteus, quards, hamstrings, calves.

8) Push - ups: 15 reps

Muscles worked: triceps, deltoids, chest.

9) squatting hits: 1 minute

Stand up. Now even a squat. Immediately thrust your legs straight behind legs in a push up position, now move to pull the legs to the chest, in crouching position, then stand.

Muscle worked: arms, legs, chest and lower back.

Cool down by walking around until your heart rate begins to pull back normal.

Within a few minutes of rest between training is required. Proper form is important. Do not hold breath. Drinking water during exercise. This exercise works the whole body, improve cardiovascular efficiency and tones and strengthens your physique.