If you are busy, not ready to induce up early morning or don’t have any time for gym just follow this twenty minute home work out to stay healthy and fit.

one) Jog : in one place for three minutes

2) Jumping jacks: twenty five repeats  
When landing, bend your knees slightly to scale back the impact on knee joints.

3) Crunches : fifteen repeats
Lie flat on your back together with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck along with your hands. Keep your neck in a straight line along with your spine. Flex your waist to raise the higher torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. Along with your hands at a 90 degree angle to the ground, carry your body off the floor to form a straight line, a type of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs because the legs of the table and your upper body to your knees because the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

five) Step – up’s : 1 minute
You may would like a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

half-dozen) Reverse crunches: 15 repeats
Lie on your back along with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips return slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a beginning block sprinter. Run in that position, supporting your higher body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

eight) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Currently, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, currently jump to drag legs  back to the chest, in crouching position , then  arise straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to traditional, stretch.

A minutes rest is required in between exercise. Proper kind is important. Do not hold breath. Sip water throughout the workout. This workout targets the entire body, improves cardiovascular potency and tones and strengthens the body.

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