It’s known that regular exercise is beneficial for our overall health and well-being. Sometimes when life gets in the way, and it’s difficult to make it to the gym.
We’ve got you covered if you’re looking for some at-home workout inspiration. These 20-minute workouts are perfect when you can’t get to the gym. And the best part is, they can all be done in the comfort of your own home.
So whether you’re short on time or can’t make it to the gym, these at-home workouts will help you stay on track with your fitness goals.
5minute fullbody warmup
It is essential to warm up your body before starting any workout. A good warm-up will increase your heart rate and blood flow, loosen your joints and muscles, and prepare your body for physical activity.
You don’t need much time or equipment to do a proper warmup. All you need is some space to move around and something to get your heart rate up.
A basic 5-minute full-body warmup might look something like this:
1. Start with a light jog in place or a short walk around the room to get your blood flowing.
2. Do gentle stretching, focusing on your neck, shoulders, and arms.
3. Do 10-15 reps of bodyweight exercises like squats, lunges, pushups, and situps.
4. Finish with another short jog or walk and some more stretching.
By the end of this short routine, you should be feeling loose and ready to go for your main workout.
When it comes to working out at home, you can take a few different approaches. You can do bodyweight exercises or use some resistance training equipment.
If you’re looking to build strength, you’ll want to focus on bodyweight exercises or exercises with dumbbells, barbells, and kettlebells. These types of activities will help you build muscle and get stronger.
Some of the best bodyweight exercises for strength include push-ups, squats, lunges, and crunches. These exercises can be done with just your body weight or with added resistance from dumbbells or a weight plate.
If you have some resistance training equipment at home, you can also do exercises like bicep curls, triceps extensions, shoulder presses, and rows. These exercises will help you build muscle and get stronger.
To get the most out of your strength-training workouts, it’s essential to focus on quality over quantity. That means doing fewer reps with heavier weights. This will help you build muscle and avoid injury.
Start with a challenging but not too heavyweight, and then do 3-5 sets of 8-12 reps. As you grow stronger, you can increase the weight and decrease the number of agents.
HIIT, or high-intensity interval training, is one of the most effective workout styles for burning fat and boosting cardiovascular fitness. And the best part is you can do HIIT workouts at home with very little equipment.
You can do tons of different HIIT workouts, but one of our favorites is the 20-minute HIIT workout below. This workout alternates between periods of all-out effort and active recovery and can be done with no equipment other than a timer.
We recommend doing this workout three times per week, with a day of rest between sessions. And if you want to see results, pair your HIIT workouts with a healthy diet!
Here’s the 20-minute HIIT workout:
1. Warm up for 3 minutes by jogging in place or Marching in place.
2. For the first 30 seconds of the workout, go all out with jumping jacks or sprinting in place. Then take a 30-second break to catch your breath.
3. Repeat this pattern for a total of 20 minutes. Remember to keep your intensity level high during the work intervals and focus on active recovery during the rest intervals.
At-Home Workouts for Beginners
There are plenty of at-home workouts that you can do, even if you’re a beginner. You don’t need any equipment or a lot of space, and you can do them in just 20 minutes.
Pilates is a low-impact exercise that can help strengthen your core and improve your posture. Plenty of YouTube videos and apps offer beginner-friendly Pilates workouts that you can do in your living room.
If you’re looking for a more high-intensity workout, try a HIIT (high-intensity interval training) routine. HIIT is an exercise that alternate between short bursts of very intense activity and periods of rest or low activity. HIIT workouts generally last around 30 minutes, making them perfect for busy people who want a quick workout.
No matter your fitness level, there’s an at-home workout that’s right for you. So next time you can’t make it to the gym, try one of these at-home workouts instead.
If you cannot make it to the gym, don’t worry! There are plenty of at-home workouts that you can do in just 20 minutes.
Cardio, strength training, and HIIT workouts are all great options for getting a quick and effective workout at home. And if you’re a beginner, there are plenty of at-home workouts for you to try as well.
So next time you can’t go to the gym, remember that you can still get a great workout by with one of these 20-minute at-home workouts.