At Home Workouts: 20-Minute, No-Equipment Exercises that Work!

When it comes to staying fit, at home workouts can be just as effective as gym workouts. And they take much less time!

All you basically need is a mat, a proven exercise plan that you can easily stick to, as well as patience and determination to follow the program.

Here are some ideas for great home workouts that you can easily do in a small space.  Give these a try and see just how easy and effective working out in your home really can be.

Corner chest stretch. This will stretch your chest and arms.

How-to: Face a room corner, with your chin up. Raise your arms so that each elbow is at right angle with your shoulders. Stretch your chest by leaning into the corner wall for about 20 seconds. Make sure that you’re putting pressure on your arms.

PlankingThis will strengthen your shoulders and abs.

How-to:  Get into a pushup position with your toes and elbows touching the floor. Pull in your stomach and then push your shoulder area towards the ceiling. Hold this position for at least a minute or for as long as you can.

Step Taps. This is one of those at home workouts that can help stretch and strengthen your legs.

How-to:  Stand at the bottom of a flight of stairs. Place your right foot 2 steps up. Raise your left foot and tap the step where your right foot is resting. Use your arms to help you raise yourself up. Do the tapping 20 times.  Switch legs.

Wall-sit. This will strengthen your entire leg.

How-to: Get into a sitting position with your back, shoulders, and head against the wall. Your buttocks and your knees should make a right angle with the floor. Rest your arms, palm-up, on top of your knees. Hold this position for about 2 minutes or for as long as you can.


Superman. This will strengthen your lower back.

How-to: Stretch your arms, palms down, in front of you while lying flat on your stomach. Extend both your arms and legs as far as you can and then simultaneously lift them. Squeeze your butt during the lifting. Repeat the routine until you feel mild fatigue.

Pretzel Stretch. This will stretch your middle and upper back.

How-to: Sit down on mat with your legs extended in front of you. Put your right foot outside your left knee. Use your left elbow to tuck your right knee in place. Stretch the fingers of your left hand, drop your chin, twist your head to the right, and stretch your left triceps a little outside your right thigh. Brace your right hand behind your right butt for back support. Switch legs.

Leg Lifts. This move will strengthen your quadriceps and hip flexors.

How-to: Sit on a mat with your legs stretched out in front of you. Point your right knee up by bending your right leg. Tuck your bended leg in position by interweaving your hands around the knee. Lift the stretched out left leg while keeping its toes pointing upwards at least 6 inches off the floor. Lift at least 25 times before switching legs.

Remember that before you proceed with any of the at home workouts provided above, you must do warm-ups for at least 5 to 10 minutes to avoid sudden strain and stress.

Pace yourself, maintain good form and get strong – right in the comfort of your home!

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