20 Minute Home Fitness Workout Routines

20-Minute Home Fitness Workout Routines
Content provided by eDiets

Raphael Calzadilla, BA, ACE, RTS1
eDiets Chief Fitness Pro 



If you've suddenly been hit with a busy schedule or just need something quick, I have the
home fitness workout for you.

This series of fitness workout movements will take about 20 minutes or less. Yep, you're
reading correctly -- just 20 minutes. You can do them 3-4 times per week. Your entire body
will be stimulated, and you'll feel rejuvenated without all the added stress of having to
go to the gym.
 
I've designed this routine so that one exercise stimulates multiple muscle groups. This
way, you'll get the best bang for your buck in the least amount of time. Perform each
exercise in succession. After completing one movement, immediately continue to the next
one. After you've completed all the movements, perform them one more time.

Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps -- it will
come. If you're a beginner, take your time and go at your own pace.
 
1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be
shoulder width apart and your head, neck, hips and legs should be in a straight line. Do
not let your back arch and cave in. Maintain a slight bend in the elbows.

Lower your upper body by bending your elbows outward and stopping before your chest touches the floor.
Contracting the chest muscles, slowly return to the starting position. Inhale while
lowering your body. Exhale while returning to the starting position. After mastering this
exercise, you may wish to try the full push-up.
 
2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each
hand and keep your arms down at your sides. Step forward with the right leg and lower the
left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front
of the thigh), push off your right foot slowly, returning to the starting position.

Alternate the motion with the left leg to complete the set. Inhale while stepping forward.
Exhale while returning to the starting position.
 
The step should be long enough that your left leg is nearly straight. Do not let your knee
touch the floor. Make sure your head is up and your back is straight. Your chest should be
lifted, and your front leg should form a 90-degree angle at the bottom of the movement.

Your right knee should not pass your right foot, and you should be able to see your toes at
all times. If you have one leg that is more dominant than the other, start out with the
less-dominant leg first. Discontinue this exercise if you feel any discomfort in your
knees.

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position.
Put your hands on either side of your head by your ears. Bring your knees up to about a
45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow
to your right knee, then your right elbow to your left knee.

This is a more advanced exercise, so don't worry if you can't perform a lot of them. Do not perform
this activity if it puts any strain on your lower back. Also, don't pull on your head and neck during
this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to
work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with
fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body
off the chair with your elbows nearly but not completely locked. Lower your upper body
slowly toward the floor until your elbows are bent slightly more than 90 degrees.

Contracting your triceps (back of the arm), extend your elbows and return to the starting
position (stopping just short of the elbows fully extending). Inhale while lowering your
body and exhale while returning to the starting position. Beginners should start with their
feet on the floor and knees at a 90-degree angle. As you progress, move your feet out
further until your legs are straight with a slight bend in the knees.
 
5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at
a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on
the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your
head and legs off the floor toward one another. Slowly return to the starting position
(stopping just short of your shoulders and feet touching the floor).
 
Exhale while rising up and inhale while returning to the starting position. Keep your eyes
on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the
head or assist in the movement.
 
There you have it! Five fitness workout exercises performed for two cycles in just 20
minutes. You'll begin to notice a tighter feel in your muscles in a few weeks, and you will
naturally perform more reps as time progresses -- all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural
Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the
health-and-fitness industry. He specializes in a holistic approach to body transformation,
nutrition programs and personal training. He earned his B.A. in communications from
Southern Connecticut State University and is certified as a personal trainer with ACE and
APEX. In addition, he successfully completed the RTS1 program based on biomechanics.















* The articles listed on this page are for entertainment purposes only.  Before taking any advice from any website or article found anywhere on the internet, you should always consult your doctor.  At Discount Diet Programs we take great pride in making sure that you are encouraged to seek medical attention before beginning any exercise or diet routine.  Our goal is to ensure your health and safety.