20 minute 5 day workout plan to improve your fitness level

Quick Home Workout for men and women

If you are currently inactive and think it is too hard to
get in great shape, or if you are so busy you don’t find time to go to the
gym…there is a solution for you to get into shape. It is a really simple 1
exercise per day routine, and these are simple classic weightless exercises.

 DAY 1    

– push ups are a good workout for your upper body, they are great for
building a decent looking chest and for building shoulder and arm strength. You
can do 3 sets of 20-25 reps taking a break in between sets. If you cannot
manage doing those reps try aiming at 10 to begin with. As you develop strength
you could try out the weightless chest workout I posted in December.


– pull-ups are a great exercise for back definition and add to upper
body strength as you are lifting your whole bodyweight. It is important not to
jerk or jump upwards when pulling yourself up, raised your body in a slow
controlled manner to get the best and full effects of the exercise. You can
start by seeing how many you can do at first, start with 3 sets of 10 reps, if
its not challenging do 3 sets of 20 reps as you progress you could start adding
weights, for example carry a back pack with books in it and lift yourself.
Pull-ups are when your hands/palms are not facing you and you are “pulling”
yourself up, these are more difficult than chin-ups (when your hands/palms face
you) because chin-ups use a lot of bicep support in order to lift you up.


– they are old fashioned but they work. If possible have someone sit or
hold your legs to avoid jerking and poor form. Try doing 3 sets of 10 reps at
first then you could gradually move up to 3 sets of 25 reps. They strengthen
your core and help you get that 6 pack that everyone desires.


– this exercise requires you to hop/jump up twice then upon
lending at the end of the second jump/hop you go down into a squatting position
and then bursting up again and repeating the whole process again as many times
as you can till failure. This is great for leg strength, definition, stamina
and overall is a good cardiovascular exercise.


– you can choose to do any cardio method that you prefer.  It could be a 20 minute jog, sprints,
cycling, swimming, skipping whatever is easiest and most fun for you to do.
This completes the whole body workout and it doesn’t even take much time and
soon you will be as fit as a fiddle. Take the rest of the days in the week off
to rest and make sure you are eating healthy food.

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