20-minute workouts that everyone can find time for

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

• 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 

2. 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 

3. 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 

4. Jumping Jacks

• 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

5. Planks with Cross-Overs

• 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

6. Wall-press 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

7. Planks

• 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 

8. Glute Bridges

• 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.

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