No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout

For all that want to save money, however, plan to form their own home gym, and rushing of time, we have a certain idea. All you need is a small part of your apartment (in the living room or bedroom floor). The recommended workout in this article tones all your muscle groups when it is repeated twice – all it for about 20 minutes!

Mountain Climbers

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Time: One minute.
This exercise is for your warming up.

Instructions:

Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep.
– Repeat as many times as you can in one minute.

Sumo Squats

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Repetitions: Two sets of 10.
They are an excellent exercise for your inner thighs and butt.

Instructions:

Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
– Do two sets of 10 reps.

Up-Down Plank

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Repetitions: 10 reps, each side.
It targets your shoulders, arms, and core:

Instructions:

– Starting position – a plank position with your forearms resting on your mat, legs straight and your feet hip-width distance apart. Engaging your core to avoid straining your lower back, draw your navel toward your spine.

–Place your right palm on the mat, keeping your right arm straight as you raise your body. Your torso should be parallel to the floor,
–Repeat with the left arm and reach a straight-arm plank.
–Finishing movement of your right forearm back onto the mat, then move your left forearm and lower yourself back down into elbow-plank position.
–Repeat 10 reps, and then reverse the direction for another 10 reps.

Jump Squats

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Repetitions: Two sets of 10.
It burns calories and tones your legs

Instructions:

Place your feet shoulder-width apart. Bend at the knees while driving your hips back. Keep your chest up and your core tight. Remain in a squat stance as you forcefully push off the ground, jumping to the right side. Check your form then repeat, jumping to the other side. Keep alternating between sides. This exercise will work your quads and glutes. Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.
–Do two sets of 10 reps.

Toe-Touch Crunches

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Repetitions: Two sets of 10.
It targets core muscles.

Instructions:

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck
–Do two sets of 10.

Reverse Plank

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Time: Hold for one minute.
It targets your core, but you’ll feel the burn in your glute muscles, too!

Instructions:
Place your hands on the floor and spread out your fingers for a firm support. Lean back so your torso creates a 45-degree angle with the ground. In this position, your hands should be behind your hips joints about straight under your shoulders. Support your weight on your heels and hands and lift your hips and body upward toward the ceiling. Continue lifting until your torso, thighs and legs form a straight line. Tighten your abdomen by pulling it in and upward, as if your trying to pull in you abdomen towards your spin.
–Hold for a minute (if. too hard, break it up into 30-second sessions).

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