20 minutes workout at home – tips and training plans for beginners and advanced!

20 minutes workout at home – tips and training plans for beginners and advanced!

Right now in the midst of the coronavirus crisis and we inevitably have to stay at home, our health should come first. In addition to a balanced diet with sufficient vegetables, regular exercise and training sessions are also included. All women dream of slim legs and a flat stomach, but the closure of the gyms makes it really difficult to pursue this dream. Now the good news is that a well thought out and high intensity home workout plan can be just as effective for losing weight and building muscle as longer workouts in the gym with moderate effort. No matter if you are a beginner or already have sport experience – in this article you will find many great training plans for the perfect 20 minute workout at home!

The best thing about home workouts is that you can do them at any time of the day. Since no special equipment is required for most exercises, all you need is your own body weight and a yoga mat. Fitness experts recommend doing a maximum of 3 to 4 training units a week. A day off is particularly important to prevent possible injuries or excessive muscle strain. Depending on how much experience you have, you can increase the severity of the workout by either doing the exercises with weights or by making the breaks between them shorter.

20 minutes workout at home – warming up before training is very important

Whether you're exercising at home or in the gym, warming up is an essential part of any workout plan. The warm-up phase prepares the body for the upcoming stress, increases the heart rate and stimulates the bleeding. All of these factors are important to prevent possible dangerous injuries. But make absolutely sure that the warm-up is not part of the actual workout and an overload can lead to premature exhaustion. 5 minutes are completely sufficient for an effective warm-up. Here is an example of suitable exercises:

• Skipping rope for 2 to 3 minutes
• Jumping jack – 20 to 30 repetitions
• Bodyweight squats – 20 reps
• Lunges – 5 repetitions per leg
• Pushups – 5 to 10 reps
• Low plank for 1 to 2 minutes

Stay fit and healthy – full body training plan without weights

In order for a 20 minute full body workout to be really effective at home, you mustn't waste any time and keep the breaks as short as possible. Most weight-based training plans are designed so that each exercise takes on different muscle groups. This in turn allows you to move on to the other right after the first exercise. Try doing 15 to 20 repetitions of each of the following exercises and rest for 1 minute at the end of the circle. Complete the circuit training four times in total. If you are a beginner, we recommend that you take a 10 second break between exercises. As soon as you realize that you are doing the workout with no problem, feel free to add weights or increase the repetitions. And this is what the 20 minute workout looks like at home:

• Squat with a jump is one of the most effective squat ways to exercise multiple muscle groups at once. Stand with your feet shoulder width apart, crouch deeply and jump as high as possible. Return to the starting position and repeat.

• Plank with shoulder pats – The good old plank exercise is another excellent option to train the whole body in no time. Go up a high plank and put your hands a little wider than shoulder width. Tense your stomach, keep your back straight and make sure that you don't sway back and forth. Now tap on the right shoulder with the left hand and then with the right – on the left. Do 10 repetitions per hand.
• High knees are a great endurance exercise to boost fat burning. To do this, just run in place and try to pull your knees up as high as possible.
• Dynamic plank – Take a low plank position and slowly go to the high plank. Do 10 repetitions.

• Lunges with jump primarily target the legs and buttocks, but also strengthen the trunk and our sense of balance. Now bend your legs to 90 degrees until you almost touch the floor with your back knee. Tense your stomach, bottom and back. Then jump off the floor and change your legs in the air. Do the exercise continuously for 30 seconds.
• Plank exercise with leg lift – Go to the low plank position and put your hands shoulder-width apart. Alternately, keep your legs as high as possible off the floor, taking care to keep your body in a straight line. Do 10 repetitions per leg.
• Burpees are not an easy exercise, but they are incredibly effective and should not be missing from any intensive HIIT training plan at home. Put your feet hip-width apart and crouch. Now support with your hands and jump into the push-up position. Do a push-up and squat again. Finally, do a stretch jump and return to the starting position.

Full body training for beginners

Whole-body workouts are ideal for building up the basic muscles and that is exactly what makes them perfect for all fitness beginners. In order for the body to get used to the load and to prevent possible injuries, it is very important to learn the correct technique for performing the exercises. Try to do 10 to 15 repetitions per exercise and do the circuit training twice. Rest for 30 seconds between each movement.

• Pelvic lifter is a wonderful exercise to strengthen the pelvic floor and tighten the glutes. Lie on your back and put your legs shoulder-width apart. Place your arms parallel to your body and bend your legs to your knees. Now raise your bottom until your upper body and thighs form a straight line. Hold for 10 seconds and return to the starting position. To increase the level of difficulty, you can alternately lift your legs off the floor.
• Squat with chair helps you to learn the right squat execution. Stand in front of a chair with your feet shoulder-width apart and your toes outward. Keep your back straight and slowly go down until you touch the chair with your buttocks. Return to the starting position and repeat 15 times.

• Push-ups on the knees – Proper exercise is essential for a 20 minute workout at home. Since the wrong technique with pushups can lead to serious and permanent injuries, the variant on the knees is perfect for beginners. Take the classic push-up position, put your hands directly under your shoulders and put your knees on the floor. Then slowly lower your body towards the floor and return to the starting position. Do 10 repetitions.
• Lunges and squats are undoubtedly two of the most effective exercises for exercising your buttocks and thighs. Place your feet hip-width apart and tighten your abdominal muscles. Put one leg with a big step up to a 90 degree angle between the thigh and lower leg. Then bend the front leg until the back leg almost touches the floor. Try doing 10 to 15 repetitions per leg.
• Looking down dog with plank is one of the most popular yoga exercises and although it looks very simple, it is much more complex than you think. Go into the high plank position with your hands shoulder-width apart and your feet close together. Lift your hips up and straighten your back straight. Remember that the body should form a triangle with the floor. Keep your neck neutral and look down. Hold for 5 seconds and return to the high plank. Repeat 5 times.

• Donkey Kicks especially train the glutes and thighs and strengthen the trunk. Start in the quadruped stand and tense your back and abdominal muscles. Then lift one leg up until it forms a line with your back and buttocks. Hold for 2-3 seconds, return to the starting position and repeat with the other leg. Do 15 repetitions per leg, making sure that your back stays straight.

Once you've mastered the beginner's workout and learned all of the exercises, you should increase the level of difficulty. For example, try doing a classic push-up, lunges when walking, pelvic lifter with one leg, and plank with leg raises are other great options.

20 minutes belly legs butt workout for home

Would you like to add a belly legs butt workout to your routine? Do the following 20 minute workout at home 2 times a week and after 1 month you will see the first results. Variations for beginners and ways to increase the level of difficulty are also suggested below. Do 15 to 20 repetitions per exercise and rest for 20 seconds between each movement.

• Squats – Beginners can first use a chair to learn the right technique. Advanced users are welcome to squat with a jump or with a fitness band.
• Lunges when walking – Beginners can hold onto something if necessary to improve their sense of balance.
• Lunges and squats with jump – Alternate between 2 jumping lunges and a squat with a jump. Beginners can do the exercise without the jumps.
• Wall seat – Beginners should try to hold the position for at least 15 seconds first and work their way up slowly until they reach 60 seconds.

• Sumo squats aim at the buttocks and inner thighs. Beginners do the classic variant of the exercise, while advanced players can try sumo squats with weights. Another great option that also trains the abdominal muscles are sumo squat with knees. Simply crouch deeply, push yourself up and alternately pull your knees towards your chest. Repeat 15 times.
• Deadlift – Put your feet a little wider than your hips and put your hands behind your head. Tense your stomach, bottom and back and slowly bend your upper body forward. Slowly return to the starting position and make sure that your back stays straight. Advanced users can do the exercise with dumbbells or water bottles, or do one-leg deadlifts. To do this, simply stretch your leg back when you bend, return to the starting position and repeat with the other leg.

• Leg lifter are one of the most effective abdominal exercises that are wonderful for a 20 minute workout at home. To do this, live on your back and stretch your legs straight up or slightly bent. Make sure that the back does not form a hollow back and remains on the floor. Then slowly lower your legs without touching the floor. Repeat 10 times.
• Side crunches train the oblique abdominal muscles. You rotate your upper body and pull your elbow to the opposite knee. Do 10 to 15 repetitions per side.

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