Full body workout at home in 20 minutes
Work, school, laundry, cleaning, everyone can relate to the to-do list, it can be long and sometimes there just isn't enough time to go to the gym and work out. Don't worry, there are always a few minutes to spare to run a really effective workout at home.
You can vary between cardio and different strength exercises where you can use equipment such as kettlebells and dumbbells.
Of course, you can also train at home without equipment and do exercises where you train using your own body weight.
Together with @reloadwithelin we will guide you through such a session here. It will be an effective and fun 20 minute workout at home. We promise that it will feel so good afterwards when you have recharged with new energy and the endorphins are flowing. So take a break from the chores and start your home workout.
11 exercises that train the whole body
Are you ready to run a great session with simple and effective strength exercises at home?
Here we go through 11 exercises that train the whole body, the first two are warm-ups that get the body going and build up both muscle and strength. Here we go!
Warm up with cross jumps and high knees
It is always important to warm up the body before a training session, it gets the blood circulation going, increases the temperature and prepares the body and your muscles for physical activity.
Start warming up with:
Jumping Jacks
Do it like this: Jump up and spread your feet beyond hip-width apart and stretch your arms up to the sides so that they meet above your head. Jump again bringing your legs together and lower your arms.
Exercising: You do cardio while training your inner thighs and butt.
Duration: 1 minute.
High knees
Do it like this: Run in place with your knees high, try to come up high with your knees and increase your speed for an even more effective workout.
Trains: Basically trains the whole body, especially legs and cardio. It's a really good exercise as a heart rate booster and for endurance.
Duration: 1 minute.
Warm up done, great!
We continue by dividing the session into 3 different blocks, where we run each exercise for 30 seconds times 3 rounds. Rest 30 seconds between each block and then move on to the next one and do the same set up there, 30x3.
Block 1 - Walk outs, plank and X-plank
Block 2 - Superman hold, plank jacks and back extensions
Block 3 – Dead bug, heel touches and glute bridges
Block 1
Inchworm/Walk outs
A walk out is a plank variant where you "walk" down into a plank position with the help of your arms.
Do this:
Begin the exercise by standing with your feet hip-width apart, with straight legs and bend forward, placing your palms on the floor.
Put the weight on your hands and use them to step forward until you are in a high plank position.
Do a push-up and then return with your hands back up to the starting position.
Duration: 30 sec x 3
Exercises: It's an exercise for the whole body but especially strengthens your core and shoulders.
Train endurance and core with the plank
Do this:
Get down into a plank position with your elbows directly under your shoulders and look down at the floor. Extend your legs and rest your body weight on your elbows and toes.
Tighten the glutes and core while drawing the navel in towards the spine.
Keep your back in a straight line throughout the exercise.
Duration: 30 sec x 3
Exercises: A full-body exercise that strengthens the entire body and also helps improve your posture.
X-plank
Do this:
Start by standing in a high plank and tense your stomach.
Push your hips and butt up while releasing your left hand and trying to reach your right foot.
Then lower your hips and place your left hand on the mat again. Then do the same but with your right hand against your left foot. Then switch back and forth between each side.
Duration: 30 sec x 3
Exercises: A dynamic core exercise that strengthens abdominal muscles, lower back, arms and shoulders.
Block 2
Superman hold
Do this:
Lie on your stomach with your arms raised and extended in front of you.
Keep your legs together and lift them off the ground. When you lift your arms and legs, you use the muscles in your lower back.
Keep your eyes down on the ground and tighten your glutes as much as possible.
Duration: 30 sec x 3
Exercises: A very effective exercise for lumbar stability and strength. You also train your core, shoulders and glutes.
Plank jacks
Do this:
Start the exercise in a high plank position. Activate your stomach to avoid back injuries.
Jump out wide with your feet to either side, think horizontal jumping jack.
Jump your feet back together and then continue jumping in and out, keeping a strong back and not letting your hips drop.
Duration: 30 sec x 3
Exercises: Plank jacks train both fitness and strength in the upper and lower body, especially your core.
Back extensions
Do this:
Start by lying on your stomach and looking down at the floor. Keep your toes on the floor at all times and keep your legs hip-width apart.
Place your hands so that your elbows point out to the sides and slowly lift your body off the floor without lifting your feet.
Then lower the body back to the starting position and repeat.
Duration: 30 sec x 3
Exercises: Back and neck. By strengthening these muscles, you can also improve your posture.
Block 3
Dead bug
Do this:
Lie on your back, lift your legs and bend your knees to 90 degrees.
Extend your left leg forward while bringing your left arm forward and touching your right knee. The slower and more controlled you perform the movement, the tougher the workout.
Then do the opposite and alternate between the different sides. Remember to tighten your stomach and keep your back straight.
Duration: 30 sec x 3
Exercises: Strengthens the entire torso and trains strength as well as coordination and flexibility as you move the opposite arm and leg back and forth.
Train your obliques with heel touches
Do this:
Lie on your back with your knees bent and your feet on the floor. Keep spine and pelvis in a neutral position.
Pull the pelvis down a little and lower the ribcage while engaging your core.
Keep your chin in throughout the movement.
Squeeze your stomach and raise your upper back a little off the exercise mat.
Rotate your spine sideways to reach your right heel with your right hand. Then do the same on the left side and alternate between the sides.
Duration: 30 sec x 3
Exercises: Heel touches are a core exercise that mainly focuses on your obliques.
Glute bridge
Do this:
Lie on your back with bent knees about shoulder width apart.
Keep your heels on the ground and let your toes point upwards. Make sure your heels are between 15-20 cm from your glutes.
Slowly raise your hips while engaging your glutes and tensing your abs.
Be careful not to arch your back when lifting your hips. Raise the hips until the torso becomes a straight line from the shoulder up to the knee.
Duration: 30 sec x 3
Exercises: Glue bridges train the Gluteus maximus at the same time as the hip extensor in the exercise also involves your hamstrings. Your core stability also gets to work when you do this exercise.
Wrap up
Great job! That was a quick workout for the whole body that is perfect to do at home. Give yourself time to do a strength workout, you don't have to train for a long time for it to be effective, 20 minutes of intense training does a lot, both for body and mind.
After the workout, it's time to stretch. Relax a bit and stretch the muscles you used during the session to help them relax. Stretching helps keep the muscles flexible and also promotes your mobility.
Exercising at home is both simple and effective. You can do so many different types of workouts and strength exercises at home, both with your own body weight and with the help of different equipment. It's quick and easy to just change, turn on upbeat music and get going.
Good luck with your home workout!