Fitness Training Program at Home

It is often difficult to find the time to work out during a busy day, but you can have a fitness training program at home. It will only take 20 minutes to complete this simple workout plan.

1) Jog while standing in place for 3 minutes.

2) Do 25 jumping jacks and while landing, bend knees just a little to help decrease the impact on the knees.

3) Do 15 crunches. Start with lying flat on your back with your knees slightly bent. With your hands supporting your neck, flex your waist to raise just the upper part of your body from the mat. Lower until your shoulders touch the mat. Do 15 of these crunches. This exercise works the rectus abdominus muscle.

4) Do 10 hip bridges by lying on your back with your hands at a 90-degree angle. Lift your body from the floor to make a sort of bridge from your shoulders to knees. Squeeze your gluteus maximus and lower. This works the lower back, hamstrings, and the gluteus muscles.

5) Do step-ups for 1 minute on a step in your home. This works the hamstrings, quads, and the gluteus muscles.

6) Do 15 reverse crunches. While lying on your back with your knees bent and hands to the side, bring your knees in toward your head, allowing your hips to rise slightly. Lower your knees after holding this position for about 1 second. This exercise works the obliques and the lower abdominal muscles.

7) Do mountain climbers for 1 minute. Get on your hands and knees and raise your knees like a sprinter does. Run in this position, while supporting your body with the palms of your hands. Your back will stay straight. This will work the calves, quads, gluteus, hamstrings, triceps, and deltoid muscle.

8) Do 15 push-ups. This works the deltoids, pectorals, and triceps.

9) Do 1 minute of squat thrusts. These will work your lower back, arms, legs, and chest.

10) Cool your body down by walking around until your heart rate begins slowing down. Do some basic stretches.Rest for a minute or so between each exercise, to give you a recovery time. Try to keep your body in perfect form while doing the exercises to help decrease your chance of injury. You can decrease the rest between the exercises as your fitness level increases. Breathe during the exercises and drink water as needed. This 20 minute fitness training program at home works the whole body and helps to increase your cardiovascular health and lose weight.

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