This is a new 20 minutes beginners full body home workout for both men and women that you can easily do at home. Having done this workout myself for the past couple of months, I can assure you that this workout can replace your workout in the gym. It will not just help you build muscle and lose that extra fat but will bring about an ideal shape of your body. Now, don’t just read this article. Get ready and let’s do this together.
Contents
Introduction to 20-Minute Full-Body Home Workout
Hello friends, welcome to Dastaan E Hind. I have designed this workout in the form of four circuits of four minutes each, tapping almost every major muscle group. Most of the exercises are new and more effective, but don’t worry, I’ll be sharing easier versions of them along. Just be with me and let’s begin.
Full Body Warm Up
Alright, get ready for the first circuit, which is kind of a full-body warm-up. A total of eight exercises, 20 seconds of each exercise with 10 seconds of rest in between.
Neck Circles
Come on, get ready for the first exercise which is neck circles. Start first, rotate your neck for 10 seconds in an anticlockwise direction. No need to rush, maintain your own pace. Now change the direction, rotate in a clockwise direction for 10 seconds. An excellent movement to relieve any tension in the neck muscles. Good, 10 seconds rest.
Arm Circles
Now get ready for arm circles. Legs shoulder-width apart, body straight, rotate a full wide circle with both your arms together. First forward for 10 seconds, and then 10 seconds backward. Stretches the chest, shoulders, and arms all at once. Do it slowly, maintaining proper muscle-mind coordination. Breathe normally. Good job, 10 seconds rest. Next exercise is side stretches. Body in the same position, hands forward, start. First, rotate to your left, come to the back original position, and then move to your right. Slowly come back and then move to your left again. Rotate as far back as you can without straining yourself. Come on, just 10 more seconds. Good, 10 seconds rest.
Knee March
Now get ready for high knee march. Alright, keep your feet shoulder-width apart and march in place with your knees held high. Left, right, left, right. Yes, that’s right. A great move that engages not just the lower body but also your core and shoulder area. Great. Going. Rest for 10 seconds. Let’s move on to boxer shuffle. Start. You know this one, right? Just how a boxer shuffles. Yes, keep going. This circuit of body stretching and warming exercises is kind of a preparation for the body. It will help you perform better for the three upcoming circuits. Excellent, 10 seconds rest.
Body Circles
Now we are heading towards body circles. Keep your legs a bit wide, starting from the bottom, stretch one full circle in an anti-clockwise direction. Stop at the bottom and then from the same point, stretch a circle in a clockwise direction. Do it slowly in a controlled manner. Feel your back, shoulder, and core muscles getting engaged. Easy, isn’t it? Come on, just two more exercises after this one and we are done with the circuit. Good job, 10 seconds rest.
Knee Touches
The next exercise is knee touches. Ready? Let’s go. Feet shoulder-width apart, arms in front, now march high, trying to touch your knees to your hands. Do as best as you can. Come on, just 10 more seconds to go. It will instantly energize your lower body. Great going. And done.
Jumping Jacks
Now get ready for the final exercise of this circuit, jumping jacks. You will love this one. Come on, let’s finish it. Move your arms parallel to the side waves, jumping jacks, an amazing exercise to get that blood pumping all around the body. Just 10 more seconds. Five more seconds. And circuit one is over. Well done.
Now take rest for 30 seconds, relax, do some deep breathing, sip some water if you like, not too much, just to rinse them out. Our circuit two is a set of eight exercises focusing on strength training. Again, 20 seconds of each exercise and then 10 seconds of rest. This one will give you a good pump. We’ll be showcasing some easy beginner moves alongside, so don’t worry. Just take a deep breath in and get ready to kill it.
Push-Ups
We will begin with normal push-ups. Start. Hands symmetrical, not too wide, body straight, hips a bit up, all the way down and all the way up. Full range of motion. If you can’t do it, no problem. Do this easy version. Breathe in when you go down and breathe out when you are up. Proper breathing will help you perform better without making you feel exhausted. Nothing beats a push-up. Good 10 seconds rest. Take a deep breath in and slowly breathe out through your nostrils.
Squats
All right, get ready for squats. Let’s begin. Feet shoulder-width apart, hips moving back and down below your knees, just as if sitting on a chair. Breathe in while you go down and breathe out after coming up properly. Go down, yes, and then come up. Basic yet best exercise to work on your quads, glutes, and hamstring. Just give your best, focusing on the target muscles. And done.
Now get ready for lunges. Legs hip-width apart, put the left leg forward, bend both your knees at an approximately 90 degrees. Let’s go. Remember, you breathe in when you lunge and you breathe out when you come up. Yes, just like that. 10 seconds for one leg and 10 seconds for the other. Great going. And done. Rest for 10 seconds.
Close grip Push-ups
Breathe in, breathe out, and get ready for close grip push-ups. Start. Slightly different to the normal push-ups, in this one, we keep our hands closer, shoulder-width apart. Rest range of motion remains the same. Apart from the chest, it will put a significant effect on your triceps and shoulders. If this movement is hard for you, go ahead with the beginner movement. Just go at your own pace. Almost done. Good job. Take rest.
Sumo Squats
All right, our next movement is sumo squats. Start. Take a wide stance, toes pointed out. As you lower down to squat, see that your chest stays up. Don’t fall forward. Do it slowly, knees pointing out, and you will feel the outer edges of your hips firing up. Keep your hands wherever comfortable. Yes, you are doing it right. And done. Awesome. 10 seconds rest.
Pike Push-ups
Our next movement is pike push-ups. Let’s do it. Hips raised high, palms under the shoulders, lower the head close to the floor, elbows bending backward. Notice that your knees will remain extended always. The pike push-up builds shoulder strength and improves core stability.
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