There are some quick exercise workouts that you can do at home to
stay fit and lose weight. In this article we shall be looking a simple
exercise routine that you can complete in 20 minutes at home to stay fit
and healthy; these "exercises" also help to burn excessive body fat and
improve cardiovascular fitness and muscle tone.
Perform each stage of this exercise routine intensively and rest for about 30 minutes between the different exercise stages. To gain maximal benefit make sure you perform these exercises correctly and properly and also breathe deeply and naturally throughout the "exercises".
So, here are the different stages of this simple workout:
Stage 1: Jog on one spot for three minutes
Do some slight jogging on the same spot for about three minutes to gently warm up your body for some few minutes before you start the main "exercises".
Stage 2: 50 Jumping Jacks
This is an old school cardio burner exercise that is also known as the star jump. Stand up with your feet together then jump up and spread your feet to the sides wider than your shoulder width. Also lift up your hands upwards at the same time.
Then return to the normal standing position but bend your knees slightly to reduce the impact on your knee joints.
Stage 3: 15 crunches
This exercise helps to tone and build up your abdominal muscles. You first lie flat on your back with your knees bent and then you place your hands and fingers at the side of your head with your elbows pointing out.
Then raise your upper torso from the floor by flexing your waist to tense up abdominal muscles; make sure your abdominal muscles are well contracted throughout this movement. Finally lower your torso until the back of your shoulder touches the mat.
Stage 4: 10 Hip Bridges
This exercise helps to work on your lower back muscles, your hamstrings, and your gluteus muscles. You start this exercise by lying flat on your back with your arms straight and placed by the side of your body with your palms facing upwards.
Then raise your hips from the floor while making sure that only your heels touch the floor so as to form a straight line from your shoulders to the knee. Hold your legs in vertical position from your foot to your knees for about 10 seconds and squeeze your butt muscles before lowering yourself.
If done properly you can make use of simple "exercises" like these to stay fit and lose weight.
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Perform each stage of this exercise routine intensively and rest for about 30 minutes between the different exercise stages. To gain maximal benefit make sure you perform these exercises correctly and properly and also breathe deeply and naturally throughout the "exercises".
So, here are the different stages of this simple workout:
Stage 1: Jog on one spot for three minutes
Do some slight jogging on the same spot for about three minutes to gently warm up your body for some few minutes before you start the main "exercises".
Stage 2: 50 Jumping Jacks
This is an old school cardio burner exercise that is also known as the star jump. Stand up with your feet together then jump up and spread your feet to the sides wider than your shoulder width. Also lift up your hands upwards at the same time.
Then return to the normal standing position but bend your knees slightly to reduce the impact on your knee joints.
Stage 3: 15 crunches
This exercise helps to tone and build up your abdominal muscles. You first lie flat on your back with your knees bent and then you place your hands and fingers at the side of your head with your elbows pointing out.
Then raise your upper torso from the floor by flexing your waist to tense up abdominal muscles; make sure your abdominal muscles are well contracted throughout this movement. Finally lower your torso until the back of your shoulder touches the mat.
Stage 4: 10 Hip Bridges
This exercise helps to work on your lower back muscles, your hamstrings, and your gluteus muscles. You start this exercise by lying flat on your back with your arms straight and placed by the side of your body with your palms facing upwards.
Then raise your hips from the floor while making sure that only your heels touch the floor so as to form a straight line from your shoulders to the knee. Hold your legs in vertical position from your foot to your knees for about 10 seconds and squeeze your butt muscles before lowering yourself.
If done properly you can make use of simple "exercises" like these to stay fit and lose weight.