Home Workout: Easy And Fast

There are so many things going on in your life! How in the world are you going to find time to workout? The reality is you only need 20 minutes a day to keep the fat away! Keep in mind this is typically to maintain your weight. Especially during those holiday seasons when temptation is lurking around every corner! You will get a great home workout with these options! You can even do it while your kids are sleeping.

These are my top 5 options for getting in a good workout without ever leaving your home! 2 of my favorite options for getting out of the house to workout without the gym are included as well! The reality is that you deserve to take a simple 20 minutes to avoid gaining weight and feel great! Your self care is worth that, right!

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Top 5 Workouts You Can Do At Home

These are my favorite workout options when I just can’t get out of the house and want to get a good workout in. They are super easy and in just 20 minutes you will know that you met your goal of exercising! Turn on your favorite upbeat playlist and 20 minutes will pass in NO TIME! Don’t forget to stretch before you workout. No pulling muscles, folks!

Important Tip: Push yourself to keep going but listen to your body. You are only cheating you if you do less or go too slow. The great thing about all of these workouts is you get your cardio while you are doing all of the workouts based on the quick rotation between each exercise. Have a watch or traditional clock with a second hand to time yourself for your breaks.

Save the image for later so you can pull it up on your phone!

You’ve obviously been considering exercising so why not give it a go? This is NOT for gym rats. This is a great set of workouts for the beginner! If you are trying to lose weight or working to maintain your weight be sure to head over to my Healthy Mindset post. This is one of the most critical things I did to finally lose almost HALF of my body weight! Definitely check that out here! Keep reading, I’ll include a link at the bottom too.

LEG DAY IN HOME WORKOUT

- - 15 Lunges
  - 15 Squats
  - 15 Calf Raises
  - Do one after the other then rest for 1 minute (lunges, then squats then calf raises)
  - Wall sit for 60 seconds
  - 20 Jumping Jacks
  - 30 Seconds High Knees
  - Rest for 1 minute Then start at the beginning again!
  - Repeat from the beginning until you hit 20 minutes – voila! 20 minute workout DONE!
    ARM DAY IN HOME WORKOUT
    - 10 Push-ups
    - Forward Arm Circles for 30 seconds
    - Reverse Arm Circles for 30 seconds
    - 10 Chair, Couch or Bench Dips
    - Do one after the other then rest for 1 minute (push-ups, arm circles, then dips)
    - 15 Canned Food (or weights if you have them) bicep curls
    - 15 Canned Food (or weights if you have them) tricep extensions
    - 10 Plank Shoulder Taps
    - Do one after the other then rest for 1 minute (bicep curls, tricep extensions, then plank shoulder taps)
    - Repeat from the beginning until you hit 20 minutes! 20 minute workout done!

ABS AND CARDIO IN HOME WORKOUT

- - 10 Crunches
  - 10 Reverse Crunches
  - 10 Extended Arm Planks (Bird Dog)
  - 15 Seated Rotations
  - Rest for 1 minute
  - 30 Seconds of High Knees
  - 10 Jumping Jacks
  - Rest for 30 Seconds
  - 30 Seconds of Hollow Hold
  - 20 Standing Twists
  - 15 Sets of Plank to a T
  - Rest for 1 minute
  - Repeat from the beginning until you hit 20 minutes!
  - Way to GO! 20 minutes and a great ab/cardio workout done!

CARDIO IN HOME WORKOUT

- 30 Seconds of jog in place
- Lap the interior of your home at a brisk pace 10 times (walking is fine)
- 30 Seconds of Jumping Jacks
- 30 Seconds of High Knees
- Rest for 1 minute
- 1 minute of Jog in Place
- Lap the interior of your home 3 times doing Lunges
- 1 minute of Jumping Jacks
- 30 Seconds of High Knees
- Rest for 1 minute
- Repeat from the beginning until you hit 20 minutes!
- You just got a great cardio workout in just 20 minutes! Way to go!

FULL BODY IN HOME WORKOUT

- 30 Seconds of Jog In Place
- 10 Crunches
- 15 Squats
- 10 Push-ups
- Rest for 30 Seconds
- 30 Seconds of Jumping Jacks
- 20 Seated Rotations
- Forward Arm Circles for 30 seconds
- Reverse Arm Circles for 30 seconds
- 15 Lunges
- Rest for 30 Seconds
- Repeat from the beginning until you hit 20 minutes!
- That’s a great full body workout in no time!

Top 2 Outdoor Workouts

Sometimes you just want to get out of the house! Why not get a workout in while you are doing it! These are my top 5 options for an outdoor workout to burn calories and get your blood flowing! Don’t forget to stretch before you workout. No pulling muscles!

Important Tip: Push yourself to keep going but listen to your body. You are only cheating you if you do less or go too slow. The great thing about all of these workouts is they are continuous workouts with no breaks to maximize your 20 minute workout. Do what you are comfortable with and push yourself a little harder each time. Increasing your steps by walking a little faster will add up if you do it each time you complete a workout.

Want to have some company or maybe an accountability partner? Plan to meet a few friends to do the workout together. Inviting more than one makes you more likely to go if one person bails on you!

SPEED WALK FOR 20 MINUTES

- - Focus on keeping your gait steady and brisk
  - Listen to fast paced music and walk to the beat
  - For a more significant calorie burn keep your arms moving too
  - At 10 minutes, turn around and head back to your starting point
  - Measure your steps at the end of your workout and set a goal to increase them next time!

WALK/JOG FOR 20 MINUTES

- Walk at brisk pace for 3 minutes
- Jog for 30 seconds
- Walk at brisk pace for 2 minutes
- Jog for 1 minute
- Walk at brisk pace for 2 minutes
- Jog for 1 ½ minutes
- Turn Around to head back to starting point
- Walk at brisk pace for 2 minutes
- Jog for 2 minutes
- Walk at brisk pace for 2 minutes
- Jog for 1 minute
- Walk to finish up and cool down!
- Be sure to walk for a few minutes extra if your heart rate is still high
- Make note of your turnaround point to push to go a bit further next time!

Want to log your workouts quick and easy? Grab my favorite Home Workout Log here! It’s a PDF so you can print it at home or at your local printing company. You get the workout log, all 5 home workouts on one sheet for easy reference and a motivational quote.

Remember it only takes 20 minutes a day to make sure you are getting your blood flowing and to keep your body limber! Don’t deprive yourself of this important part of your self care! As promised, here the link to my Healthy Mindset And Weight Loss post. There are free printables that coordinate with the Home Workout Bundle there!