In just 20 minutes it is possible to perform a training routine that includes several exercises that work the large muscle groups, being an excellent option for when the person has little time to train and does not want to impair the growth of their muscles.
These exercises can be done at home because they use bodyweight without having to have gym equipment. This routine includes 2 types of movements, the active ones that allow a greater increase of the muscle and the isometric ones, which are perfect to help tone.
Table of Contents
- 1 How to do the routine?
- 2 Exercises for the pecs and arms
- 3 1. Traditional pushups
- 4 2. Static push-ups or iron
- 5 Exercises for glutes
- 6 1. Traditional squats
- 7 2. Static squats
- 8 Leg exercises
- 9 1. Alternate stride
- 10 2. Static stride
- 11 Triceps Exercises
- 12 1. Triceps with chair
- 13 2. Static triceps
- 14 Calf Exercises
- 15 1. Calf lift
- 16 2. Static calf
- 17 Exercises for the abdomen
- 18 1. Abdominal touching the foot
- 19 2. Static abdominal
- 20 Exercises for the lateral abdomen
- 21 1. Side plate that goes up and down
- 22 2. Static side plate
- 23 Back exercises
- 24 1. Superman position
- 25 2. Static Superman
How to do the routine?
To perform this training routine, you must repeat each group of exercises 2 times, doing 30 seconds of exercise and 15 seconds of interval between them. Between each group of exercises, the rest time should also be 15 seconds, except for the interval between the 6th and 7th exercise that should be 30 seconds to allow the recovery of the muscle.
The routine can be performed by both men and women because it allows the intensity and difficulty of the exercises to be adapted according to the capacity of each person.
Exercises for the pecs and arms
1. Traditional pushups
Perform traditional push-ups for 30 seconds, keeping your arms away from your shoulders and lower yourself to a 90º angle with your elbows. During this exercise it is very important to keep the abdomen contracted so that the back is well aligned, avoiding injuries.
If the exercise is very difficult at the beginning, try to do push-ups with the knees resting on the floor, this helps to reduce the weight on the pecs and arms, making it easier to do the push-ups.
2. Static push-ups or iron
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 the exercise is very difficult, you can do it by placing your knees on the floor to reduce weight.
Perform one more series of traditional push-ups and another one of static push-ups, and then do the glute exercises.
Exercises for glutes
1. Traditional squats
Perform a traditional squat and climb again, repeat for 30 seconds. To perform this exercise, it is essential to maintain a good posture to work the correct muscles and avoid injuries.
If you want to increase the intensity of the exercise, you can try to perform the squat with one leg, changing legs in the second repetition of the exercise.
2. Static squats
Do a squat, but in this exercise instead of climbing you must maintain the position and the knees should form a 90º angle with the floor and the back should be straight. Hold for 30 seconds and then rest for 15 seconds, moving your legs to relieve pain.
Repeat again a series of traditional squat and a static squat, before performing leg exercises.
1. Alternate stride
To do this exercise, stand up and then step forward until the thigh is parallel to the floor and the knee is bent at a 90 ° angle, then return to the starting position and change the leg, alternating the leg for 30 seconds…
2. Static stride
Stride forward with your right leg forward and hold for 30 seconds. On the second repetition of the exercise, stride with the left leg.
Do not forget to perform two sets of each exercise, performing alternate and static strides with your left leg before moving forward for triceps exercises.
1. Triceps with chair
This is the only routine exercise that requires extra equipment. To do this, place a stable chair or table close by and then place the palms on the edge of the chair as shown in the image. With your legs extended, go “sitting” to form a 90 ° angle with your elbows and go back up, you should not touch the floor. Repeat the exercise for 30 seconds.
If the exercise is very difficult to place the nearest feet, without extending the legs, because this decreases the weight that is necessary to lift with the muscle.
2. Static triceps
Do the exercise again, but when you lower hold the position for 20 to 30 seconds and go back up after this time to rest.
This exercise is excellent for toning the muscle and, therefore, can cause a burning sensation. In case it is causing a lot of pain, try bending your knees.
Repeat these 2 exercises one more time and, in the end, pause for 30 seconds before moving forward for calf exercises. If you are not drinking water during the exercises, take the opportunity to drink a little and recover energy.
1. Calf lift
Stand up your heels until your fingers are flat on the floor and your legs are straight, then go back down, but you should not touch the floor with your heels and repeat it again. Perform this exercise for 30 seconds.
To increase the intensity of the exercise, do it with one foot on the floor and then change the foot in the second repetition of the exercise.
2. Static calf
Repeat the previous exercise but keep the position with the heel elevated for 20 to 30 seconds. If you are exercising more intensely, you should change your foot in the second repetition.
Perform this series of 2 exercises once more, and then rest for 15 seconds and move on with the exercises for the abdomen.
Exercises for the abdomen
1. Abdominal touching the foot
You should lie on the floor, lift your legs and stretch as much as possible, then slightly raise your back from the floor and, with your arms straight, try to reach your feet as much as possible. Then lower your back, without lowering your legs, and repeat for 30 seconds.
If this exercise is very difficult, start by performing traditional abs, slightly raising the back of the floor and keeping both feet flat on the floor.
2. Static abdominal
Repeat the movement from the previous exercise but hold the position when raising your back, trying to keep your hands close to your feet for 30 seconds or until you can no longer.
Perform this series of exercises one more time, before moving forward with the exercises to work the side abs.
Exercises for the lateral abdomen
1. Side plate that goes up and down
You should lie on your side and lift your body leaving only your forearm and feet flat on the floor. Keep the body straight as shown in the image, and then lower and raise the hip slightly, but without the buttock touching the ground. Repeat this movement for 30 seconds.
If you think the exercise is very difficult, do the side plank keeping your knees resting on the floor.
2. Static side plate
Repeat the previous exercise, but instead of lowering and raising the hip hold the position for 30 seconds, without dropping it.
Do not forget to repeat this series once again, but change sides to work the muscles on the other side of the abdomen in the second repetition. Then rest 15 seconds and perform the last exercise.
1. Superman position
To do this exercise, lie on the floor face down with your legs and arms straight, then slightly raise your legs and arms and return to the starting position. Repeat the exercise for 30 seconds.
2. Static Superman
Repeat the previous exercise, but hold the position with your arms and legs raised on the floor, as the picture shows, for 30 seconds.
Before finishing the routine, repeat these 2 exercises again and then perform stretching exercises to avoid muscle injuries.