30 At-Home Workout Moves: 20-Minute Set, All Levels, Without Equipment: Certainly! Here’s a list of 30 at-home workout moves that can be done in a 20-minute set, suitable for all fitness levels, and require no equipment:
30 At-Home Workout Moves: 20-Minute Set, All Levels, Without Equipment
Warm-Up: 5 minutes
1. Jumping Jacks: 1 minute
- Start with a classic jumping jack to get your heart rate up.
2. High Knees: 1 minute
- Lift your knees as high as you can while jogging in place.
3. Arm Circles: 1 minute
- Rotate your arms in small circles, then switch directions.
4. Bodyweight Squats: 2 minutes
- Perform squats with proper form to engage your lower body.
Cardio: 5 minutes
5. Burpees: 1 minute
- Combine a squat, plank, and jump for an effective full-body exercise.
6. Mountain Climbers: 1 minute
- Bring your knees to your chest alternately in a plank position.
7. High-Intensity Interval Training (HIIT): 3 minutes
- Alternate between 30 seconds of high-intensity exercises (e.g., jumping jacks, high knees) and 30 seconds of rest.
Strength: 8 minutes
8. Push-Ups: 1 minute
- Perform standard or modified push-ups to target your chest and arms.
9. Bodyweight Lunges: 1 minute
- Step forward into a lunge, alternating legs.
10. Plank: 1 minute
- Hold a plank position, engaging your core.
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11. Tricep Dips: 1 minute
- Use a sturdy chair or bench to work your triceps.
12. Leg Raises: 1 minute
- Lie on your back and lift your legs, engaging your core.
13. Superman Exercise: 1 minute
- Lie on your stomach and lift your arms and legs off the ground.
14. Wall Sit: 2 minutes
- Sit against a wall with your knees bent at a 90-degree angle.
Core: 5 minutes
15. Russian Twists: 1 minute
- Sit on the floor, lean back slightly, and twist your torso, touching the floor on each side.
16. Plank with Shoulder Taps: 1 minute
- In a plank position, tap your shoulders alternately.
17.Bicycle Crunches: 1 minute
- Lie on your back, lift your legs, and bring opposite elbows to opposite knees.
18. Leg Planks: 1 minute
- Start in a plank position and lift one leg at a time.
19. Reverse Crunches: 1 minute
- Lie on your back, bend your knees, and lift your hips off the ground.
Cool Down: 2 minutes
20. Seated Forward Bend: 1 minute
- Sit with your legs extended and reach for your toes.
21. Child’s Pose: 1 minute
- Kneel on the floor, sit back on your heels, and reach your arms forward.
Remember to modify exercises as needed based on your fitness level and consult with a healthcare professional before starting a new exercise program. Adjust the intensity and duration based on your personal fitness goals.
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