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30 At-Home Workout Moves: 20-Minute Set, All Levels, Without Equipment

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30 At-Home Workout Moves: 20-Minute Set, All Levels, Without Equipment
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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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