20-minute workouts that everyone can find time for it.

Sculpt your upper body in only 20 minutes. Yes, it’s possible. We tell you how: Perform this routine twice and end with a brisk 5-minute walk.

  1. Push-Ups

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

  • Start on all fours with the hands on the floor slightly wider than but in line with the shoulders.
  • The body should form a straight line from the shoulders to the ankles
  • Squeeze the abs as tight as possible and keep them engaged
  • Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso
  • Pause for a moment then push yourself back to the starting position

Reps.: 20 

  1. Knee-Ups

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

  • Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
  • Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
  • Touch the ground with the balls of your feet

Reps.: 15 

  1. Burpees

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

  • Stand with your feet hip-width apart and your arms down by your side
  • Lower into a squat position with your hands flat on the floor in front of you
  • Kick your legs backwards into a press up position and lower your chest to the floor
  • Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
  • Jump up and raise both hands over your head

Reps.:10 

  1. Jumping Jacks
shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.
Image Courtesy: unicasport.com
  • Stand with your feet together and your hands down by your side.
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that motion by jumping back to the starting position.

Reps.: 30

  1. Planks with Cross-Overs
shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.
Image Courtesy: www.theepochtimes.com
  • Start in push-up position.
  • Pull right knee toward left elbow, Make sure your abs are tight and back is flat.
  • Return to start and repeat, alternating sides.

Reps.: 15, each side

  1. Wall-press sit

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

 

  • Start by standing about 2 feet away from a wall with your back against the wall
  • Slide your back down the wall until your hips and knees bend at a 90 degrees angle
  • Keep the shoulders, upper back and the back of the head against the wall
  • Both feet should be flat on the ground with the weight evenly distributed
  • Hold for the required amount of time

Reps.: 2 sets – 15 seconds

  1. Planks

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

  • Start by getting into a press up position.
  • Bend your elbows and rest your weight ono your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time

Reps.: 3, 30 seconds 

  1. Glute Bridges

shutterstock_326069966-Copy 20-minute workouts that everyone can find time for it.

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
  • Pause at the top then slowly lower your body back to the floor.

Reps.: 12, 2 sets

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