Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
DOWNLOAD THE APP
HealthifyMe Blog
No Result
View All Result
  • Weight Loss
  • Diet
  • Workout
  • Yoga
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
HealthifyMe Blog
No Result
View All Result

20-minute workouts that everyone can find time for

byRoshini Gilbert
May 27, 2019
inWorkout
3

Sculpt your upper body in only 20 minutes. Yes, it’s possible. We tell you how: Perform this routine twice and end with a brisk 5-minute walk.

  1. Push-Ups

Pushups

  • Start on all fours with the hands on the floor slightly wider than but in line with the shoulders.
  • The body should form a straight line from the shoulders to the ankles
  • Squeeze the abs as tight as possible and keep them engaged
  • Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso
  • Pause for a moment then push yourself back to the starting position

Reps.: 20

  1. Knee-Ups

Knee-Ups

  • Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
  • Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
  • Touch the ground with the balls of your feet

Reps.: 15

  1. Burpees

Burpees

  • Stand with your feet hip-width apart and your arms down by your side
  • Lower into a squat position with your hands flat on the floor in front of you
  • Kick your legs backwards into a press up position and lower your chest to the floor
  • Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
  • Jump up and raise both hands over your head

Reps.:10

  1. Jumping Jacks

Jumping Jacks
Image Courtesy: unicasport.com
  • Stand with your feet together and your hands down by your side.
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that motion by jumping back to the starting position.

Reps.: 30

  1. Planks with Cross-Overs

Plank with knee Cross
Image Courtesy: www.theepochtimes.com
  • Start in push-up position.
  • Pull right knee toward left elbow, Make sure your abs are tight and back is flat.
  • Return to start and repeat, alternating sides.

Reps.: 15, each side

  1. Wall-press sit

Wall Sit

 

  • Start by standing about 2 feet away from a wall with your back against the wall
  • Slide your back down the wall until your hips and knees bend at a 90 degrees angle
  • Keep the shoulders, upper back and the back of the head against the wall
  • Both feet should be flat on the ground with the weight evenly distributed
  • Hold for the required amount of time

Reps.: 2 sets – 15 seconds

  1. Planks

Plank

  • Start by getting into a press up position.
  • Bend your elbows and rest your weight ono your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time

Reps.: 3, 30 seconds

  1. Glute Bridges

Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.
  • Pause at the top then slowly lower your body back to the floor.

Reps.: 12, 2 sets

If this sounds like something you won’t be able to do at the moment, our experts can help customize a quick and effective workout plan for you depending upon your body condition and routine.

Get fit with HealthifyMe. Sign up here

Tags: 20 minute workoutexerciseglute bridgeplankworkout
Previous Post

HealthifyMe helped Purvesha drop 14 kg in 8 months!

Next Post

7 Indian superfoods that should be a part of your diet

Roshini Gilbert

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. Currently serving as VP, Fitness & Services, at HealthifyMe, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specialises in postnatal weight loss, exercises for lower back pain, arthritis and osteoporosis. As part of her Rehab Trainer certification in Australia, Roshini has trained with reputed sports physiotherapist, Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, she has found a collaborator with a common cause – making people fit to live life to the fullest.

Related Posts

Yoga for Thyroid: 7 Poses to Transform Your Health
Yoga

Yoga for Thyroid: 7 Poses to Transform Your Health

January 18, 2021
Joining a Gym vs. Working Out at Home
Workout

Joining a Gym vs. Working Out at Home

January 15, 2021
7 Benefits of Evening Exercises that Might Inspire You
Workout

7 Benefits of Evening Exercises that Might Inspire You

January 13, 2021

Comments 3

  1. Arunkumar Ranganathan says:
    4 months ago

    Refreshing

    Reply
  2. Abhishek says:
    4 months ago

    Good work out

    Reply
  3. Yasin Kazi says:
    1 year ago

    Nice recommendation

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Talk to a certified Health Consultant today for FREE!
Thank you! You will receive your FREE call shortly.

Popular Post

  • Best Indian Diet Plan for Weight Loss

    Best Indian Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Height Weight Chart: Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • 8 reasons to eat amla every day

    0 shares
    Share 0 Tweet 0
  • Moong Dal: Health Benefits, Nutrition & Recipes

    0 shares
    Share 0 Tweet 0

Read by topic

  • Diet
  • Featured
  • Fight Corona
  • Get Inspired
  • health
  • Life
  • Nutrition
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Trends
  • Uncategorized
  • Video
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
HealthifyMe Blog




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Workout
  • Yoga

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2018

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2018