20-Minute Full Body Home Workout

Warm-up (3 minutes):

• Light cardio: Jogging in place, high knees, butt kicks.

• Dynamic stretches: Arm circles, leg swings, torso twists.

Workout (15 minutes): Perform each exercise for 45 seconds, resting for 15 seconds between exercises. Repeat the circuit 2 times.

• Squats: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair. Keep your back straight and knees aligned with your toes.

• Push-ups: Start in a plank position, lower your body until your chest touches the ground. Push back up to the starting position. Modify by doing them on your knees if needed.

• Lunges: Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push back up to starting position and repeat on the other leg.

• Crunches: Lie on your back with knees bent, hands behind your head. Lift your upper body towards your knees.

• Plank: Hold your body in a straight line, supported by your forearms and toes.

• Burpees: Start in a standing position, then lower yourself into a plank. Jump back into a standing position, and finish with a jump.

• Glute bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, forming a straight line from shoulders to knees.

• Mountain climbers: Start in a plank position. Bring your knees alternately towards your chest.

• Tricep dips: Use a chair or couch. Place your hands on the edge, legs extended in front of you. Lower your body until your elbows form a 90-degree angle, then push back up.

• Bicycle crunches: Lie on your back with hands behind your head, knees bent. Bring your right elbow to your left knee, then switch sides.

Cool-down (2 minutes):

• Hold a plank for 30 seconds.

• Static stretches: Hold a hamstring stretch, quad stretch, and calf stretch for 30 seconds each.

Remember: Listen to your body and modify the workout as needed. For added challenge, increase the number of repetitions or sets.