Staying in shape doesn’t require hours at the gym. These 5 quick home workouts will help you tone and strengthen your body in just 20 minutes. Whether you’re looking to build muscle or improve your endurance, these exercises are perfect for fitting into any schedule.
How to Do It:
• Start in a standing position.
• Squat down and place your hands on the floor, jumping your feet back into a plank position.
• Perform a push-up, then jump your feet forward to return to the squat position.
• Jump up and reach for the ceiling.
• Repeat for 3 sets of 10-12 reps.
Did you know? Burpees are a high-intensity exercise that works multiple muscle groups, improving cardiovascular fitness and strength.
Why It’s Great: Burpees are an excellent full-body workout that targets your chest, arms, legs, and core while boosting your heart rate. They are perfect for burning fat and improving stamina.
How to Do It:
• Stand with your feet together and step forward with one leg.
• Lower your hips until both knees are bent at about 90 degrees.
• Push back up to the starting position and repeat with the other leg.
• Perform 3 sets of 10 reps per leg.
Did you know? Lunges are great for strengthening the legs and glutes. They also help improve balance and coordination.
Why It’s Great: Lunges target the quads, hamstrings, and glutes, giving you toned legs and a sculpted lower body. They also engage your core for stability.
How to Do It:
• Start in a plank position with your hands under your shoulders and your body in a straight line.
• Drive one knee toward your chest, then quickly switch legs, alternating between them.
• Continue the movement for 30 seconds.
• Repeat for 3 sets.
Did you know? Mountain climbers are an excellent way to increase your heart rate, burn fat, and improve flexibility.
Why It’s Great: Mountain climbers target your core, shoulders, and legs while providing an intense cardiovascular workout. They’re perfect for building endurance and burning calories.
How to Do It:
• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips toward the ceiling by pressing through your heels, squeezing your glutes at the top.
• Lower back down and repeat for 15 reps.
Did you know? Glute bridges not only strengthen the glutes, but they also work the hamstrings and core, improving overall lower body strength.
Why It’s Great: Glute bridges are ideal for toning the glutes and improving core stability. They also activate the lower back muscles, promoting better posture.
How to Do It:
• Start in a forearm plank position.
• Push up onto your hands, one arm at a time, until you’re in a full push-up position.
• Lower yourself back down onto your forearms, one arm at a time, to return to the plank position.
• Repeat for 3 sets of 10 reps.
Did you know? The plank to push-up is a dynamic movement that combines core strength with upper body endurance, engaging multiple muscle groups.
Why It’s Great: This exercise improves upper body strength and core stability while boosting endurance. It’s perfect for those looking to challenge themselves with a full-body workout.
Full-body workout that burns fat and builds endurance.
Tones legs and glutes while improving balance and coordination.
Engages the core, shoulders, and legs while providing a cardio boost.
Strengthens glutes, hamstrings, and core for better posture.
Enhances core stability, upper body strength, and endurance.
Yes, but it's important to listen to your body. Rest days are essential for muscle recovery and growth. Aim for 3-4 days a week.
Start with fewer reps or shorter durations. For example, you can reduce the number of burpees or plank time and gradually increase as you get stronger.
Keep track of how many reps or sets you can do, and note any improvements in your form or stamina over time. You can also track changes in your body strength or measurements.