Just follow this 20 minute home work out to stay healthy and fit if you are busy, have no time for the gym, or not able to get up early in the morning.

Jog in one place for 3 minutes

Do Jumping Jacks. Do 25 repeats.
To reduce impact on the knee joints, bend your knees slightly when landing.

Do Crunches. Repeat them 15 times.
Lie flat on your back and make sure that your knees are bent. Make sure your elbows are pointing outwards as you place your hands behind your head. Your neck can be supported by using your hands. Keeping your neck in a straight line with your spine is important. Flex your waist to raise the upper torso from the mat. You should lower yourself until the back of your shoulders touches the mat.
The rectus abdominis is the muscle that worked in this exercise.

Hip Bridges. Do 10 repeats
Lie on your back. Before you lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee, make sure your hands are at 90 degree angle to the floor. The position should resemble a table ¦ your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Lower yourself after you have squeezed your gluteus or butt muscles.
The muscles you get to work are your lower back, hamstrings, and gluteus.

Step up’s. 1 minute
You will need a stepper for this.
You get to work your hamstrings, gluteus, quards.
Do reverse crunches. Do 15 repeats.
Your hands should be on your sides as you lie on your back. Be sure your knees are bent. Your knees should be brought towards your head until your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
The muscles worked are your lower abs and obliques.

Do mountain climbers. 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. You can run in that position while supporting your upper body with the palms of your hands. Your back should be kept straight.
Here, you get to work certain muscles like triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

Doing push-ups. Do 15 repeats.
You get to work your triceps, deltoids, pectorals.

Doing squat thrusts. 1 minute
Stand up straight. Next, drop to a couch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
The muscles worked include legs, arms, chest, and lower back.

Walk around in order to cool down and wait till your heart rate starts getting back to normal before you stretch.

In between exercise, a minute rest is needed. Having proper form is important as well. Do not hold breath. You can sip water during workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

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