In just 20 minutes it is possible to do a workout with several exercises that work the large muscle groups, being an excellent option when you have little time but do not want to stop training to not hinder the growth of muscles.
These exercises can be done at home because they only use body weight without having to have gym equipment. This plan blends two types of movement, the active ones, which allow for a larger muscle buildup, and the isometric ones, which are perfect for toning.
How to make
To do this workout plan you should repeat each group of exercises 2 times, doing 30 seconds of exercise and 15 seconds of interval. Between each group of exercises, rest time should also be 15 seconds, except for the interval between 6th and 7th exercises which should be 30 seconds to allow muscle recovery.
The plan can be done by men or women because it allows to adapt the intensity and difficulty of the exercises, according to the capacity of each one.
Exercises for pectoral and arms
1. Traditional bending
Make traditional push-ups for 30 seconds, keeping your arms shoulder-width apart and lowering them to a 90-degree angle with your elbow. During this exercise it is very important to keep the abdominal contracted so that the back is always aligned, avoiding injuries.
If the exercise is very difficult at first, try bending with your knees flat on the floor, this helps to shorten the body board and decrease the weight on the chest and arms.
2. Static bending
Repeat the previous exercise, but this time lower and hold the position with the angle of the elbow at 90º for 30 seconds. Again, if exercise is very difficult, you can do this by putting your knees on the floor to reduce weight.
Repeat 1 more series with traditional flexing and static flexion, then switch to gluteal exercises.
Buttock Exercises
1. Traditional squatting
Start by doing a traditional squat, but climb back up and then repeat for about 30 seconds. To do this exercise is essential to maintain a good posture to work the correct muscles and avoid injuries, so see how to do a squat properly.
If you want to increase the intensity of the exercise, you can do the squat only with one leg, changing the leg in the second repetition of this exercise.
2. Static squatting
Do a squatting, but this time, instead of going up and down, hold the position down with your knees forming a 90 degree angle with the floor and back straight. Hold this position for 30 seconds and then rest 15 seconds moving your legs to relieve the pain.
Repeat 1 series of traditional squatting and static squatting again before moving on to leg exercises.
Exercises for legs
1. Lunges alternados
To do this exercise stand up and then take one step forward until your thigh is parallel to the floor and your knee bent at a 90 degree angle, then return to the starting position and change legs, alternating legs for 30 seconds.
2. Static Lunge
Do the lunge with the right leg at the front and hold that position for 30 seconds. In the second repetition of the exercise, change your leg and do this position with your left leg at the front.
Do not forget to repeat these exercises for the second time, making alternating lunges and static lunge with your left leg before advancing to triceps exercises.
Exercises for triceps
1. Triceps with chair
This is the only exercise in the plan that needs some extra equipment. To do this, place a chair or a strong table near you and then place your palms on the edge of the chair as the picture shows. Stretch your legs and sit slowly toward the floor until you reach a 90-degree angle with your elbows, and climb back up without ever touching the floor. Repeat the exercise for 30 seconds.
If the exercise is too difficult try putting your feet closer, without stretching your legs, as this decreases the weight that you need to lift with the muscle.
2. Static triceps
Do the exercise again, but when you get down, hold the position for 20 to 30 seconds, and only rise again after that time to rest.
This exercise is great for toning the muscle and therefore can cause a great burning sensation. If it hurts a lot, try to bend your knees.
Repeat these 2 exercises one more time and at the end, pause for 30 seconds before moving on to the calf exercises. If you are not drinking water during exercise, take time to drink some water and recover energy.
Calf Exercises
1. Elevation of the calf
Stand up and lift your feet until your fingers are flat on the floor and your legs are straight, then go back down, but do not touch with your heel on the floor, and come up again. Do this exercise for 30 seconds.
To increase the intensity of the exercise, do it with only one foot on the ground and then change the foot on the second repetition of the exercise.
2. Static calf
Repeat the previous exercise but hold the position with the foot raised, between 20 to 30 seconds. If you are exercising more intensively, you should change your foot in the second repetition.
Go back to doing this series of 2 exercises one more time before you rest 15 seconds and move on to the abdominal exercises.
Exercises for abdominal
1. Abdominal touching the foot
Lie on the floor and raise your straight legs as high as you can, then lift your back slightly off the floor and, with your arms outstretched, try to reach with your hand as close to your foot as possible. Lay your back on the floor, but do not lower your legs, and repeat for 30 seconds.
If this exercise is too difficult, start by doing traditional sit-ups, lifting only slightly off the floor and keeping both feet flat on the floor.
2. Abdominal static
Repeat the movement from the previous exercise, but hold the position when your back is up and with your hands close to your feet for 30 seconds or until you can not stand it any longer.
Do this series of exercises one more time before moving on to the side abdominal exercises.
Exercises for lateral abdominal
1. Side board up and down
Lie on your side and lift your body by touching only your forearm and feet on the floor. Keep your body straight, as the picture shows, and then lower and raise your hips slightly, but never touch your butt on the floor. Repeat this movement for 30 seconds.
If you find exercise very difficult, make the side board with your knees flat on the floor.
2. Static side board
Repeat the previous exercise, but instead of lowering and raising the hip, hold the position for 30 seconds without dropping the hip.
Do not forget to repeat this series one more time, but swap aside to work the muscles on the other side of the abdominal in the second repetition. Then rest 15 seconds and advance to the last exercise.
Exercises for back
1. Superman position
To do this exercise, lie on the floor with your arms and legs straight, then raise your legs and arms slightly and lower yourself again. Repeat the exercise for 30 seconds.
2. Static Superman
Repeat the previous exercise, but stay in position with your arms and legs raised from the floor, as shown in the picture, for 30 seconds.
Before finishing the plan, repeat these 2 exercises again and then do stretches to avoid muscle injuries. Here are some stretches you can do after training.
To increase muscle mass development, learn what to eat before, during, and after training to provide the required amount of energy and protein with nutritionist Tatiana Zanin:
