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.
Continue to these related posts:
-- No Gym Required! Home Workout Routine with Pics!
-- 10 Great Ways to Burn More Fat
-- The Better Butt Diet
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.
Labels: exercise, weight-loss, workout
Comment: Tuesday, January 29, 2008 2:37:00 AM - 
said...
very educational and supportive. I enjoyed watching it. Thank you.
Comment: Tuesday, February 19, 2008 7:23:00 AM - said...
I have a hard time with lunges
I have arthritis on the top of
my foot and have a hard time to bend it, is there an other exercise
that I can do beside the lunge.
Comment: Tuesday, February 19, 2008 4:21:00 PM - said...
That is all well and good but I have had two knee repolacements and cannot kneel nor do I think that lunges and some of the exercises are good for me. The abdominals are fine but look out for the one that you put your arms over your chest.. you can have a neck strain!You need to put your arms behind your head if you are going to do this one...consider the rest of us who are not 25-45!~~
Comment: Wednesday, February 20, 2008 11:42:00 AM - said...
what happened to your print article button?
Comment: Wednesday, February 20, 2008 4:30:00 PM - said...
To the person who advises doing ab work by putting your hands behind your head. This usually tempts people to cheat by trying to pull up on their head or neck when the exercise starts to get tough. This is a great way to accomplish the neck strain you sound like you're trying to avoid! When you're doing ab exercises with your hands in front of you, you are probably not feeling neck strain. In my experience, you are probably feeling the muscles on either side of the front of your neck being worked, called sternocleidomastoid muscles. When you start to feel a good burn or discomfort stop what you're doing and treat what you have done so far as a set. Be sure to challenge yourself! Not doing so will continue to hinder your workout. Rest a bit and start a new set. Over time, these muscles will begin to get stronger and will not inhibit your ab work anymore. If you stay consistent with your ab work, it wont take long for these muscles to adapt.
Comment: Thursday, September 18, 2008 1:58:00 AM - said...
it would have been eaiser if the steps were shown in the pictures.
Comment: Thursday, September 18, 2008 8:25:00 AM - said...
I have the same question as someone else--what happened to your print function
Comment: Thursday, September 18, 2008 10:38:00 AM - said...
All these people are complaining about why they can NOT do these excercises. Playing the "victim" will not get you ANY WHERE. SO STOP FEELING SORRY FOR YOURSELF, PEOPLE AND START TAKING RESPONSIBILITY FOR YOUR OWN LIFE!!!! If you cannot bend at the knee because of problems, then find other alternatives on your own. Be proactive not RE-active! I don't tolerate people who play the victim and complain about everything. This man who is teaching these excercises is doing it for the general HEALTHY public. Otherwise, the program would state "how to excercise when your injured" (which may not be a bad article to put out. So, stop whining and start finding your own ways by doing some research ON YOUR OWN! SUCCESSFUL PEOPLE DO NOT COMPLAIN, THEY FIND A SOLUTION TO EVERY PROBLEM! REMEMBER THAT.
Comment: Thursday, September 18, 2008 12:33:00 PM - said...
This is not whining as one of the people posting has indicated, but we who are not young anymore, but would like to work up an exercise routine, especially at home, need a little help.
As you age there are limitations, and yes, I would appreciate an alternative to lunges, or deep knee squats for the same reason. I am unable to do them. Any help you can give would be appreciated.
Comment: Thursday, September 18, 2008 6:03:00 PM - said...
Your web browser has a print page feature. I am using Windows, although I also use Firefox... On Windows, the print page feature is towards the right hand corner...
Personally, I prefer to highlight and right-click so that I can print the highlighted area only.
These are all great quickie exercises, but having a new injury, I can certaintly sympathize with those needing alternatives. I do agree that it would be a good thing to provide exercise alternatives for those with the needs mentioned elsewhere in this thread.
As I was reading, I noticed that there was a link below to additional workouts with photos.
Try not to be upset by others' intolerance. It is typically one's own insecurity that allows one to belittle and browbeat others when those others are asking for help. It would seem that the angry responder is externalizing a response due to his/her own insecurity in some area that causes some serious frustration. Perhaps afraid to ask for help for whatever their problem is.
Comment: Friday, September 19, 2008 12:48:00 AM - said...
This is my first post regarding any of Raphael's articles because when reading other comments, I felt the urge to do so.
When it comes to exercise of any type, one should first talk to your personal physician about it; then remember that any new exercise program (for one who may not be in shape) is going to prove difficult to some degree & possibly result in some some discomfort - it is the level of discomfort that should be of concern, not that there is any.
I've been following many of Raphael's recommendations for many, many months & do not see where any of these in this particular article should be impossible for anyone who is willing to make the effort.
Now before you start screaming "Oh but my (fill in our own blank) might hurt...", let me tell you that I can do all of these exercises with only the minutest difficulty & just 5 years ago I was not able to walk, talk nor use any part of my left side... that should (or maybe not) tell you that 5 years ago I had a massive stroke. I do exercises such as this because of sheer determination. Was I able to just jump in & do any type of exercising I want? No and I still cannot run, jump, snap my fingers nor clap my hands (my left hand is still curled & left foot/hip do not work properly) but I concentrate on what I CAN DO.
Pay attention to what has been said in the article "If you're a beginner, take your time and go at your own pace." - that's the last sentence of the second paragraph. Your OWN pace, people... based on your own abilities. I'm walking proof that you CAN do what you set your mind to do or stated in the way I used to tell my son when he claimed he couldn't do a thing -"Can't can't do anything."
So get off your butt & try it, and while you're at it, stop thinking that any one of us has more difficulties than any others. Maybe I'm wrong in that thought... perhaps those who say "I can't" really do have more difficulties - difficulties of their mind set.
Patty Moore
Comment: Monday, September 22, 2008 7:10:00 AM - 
Ascot said...
What are the alternatives to squats and lunges? They are frequently mentioned as the best exercises - unless you have knee problems, but never has an alternative been given. Please come up with exercises that can be done with bad knees.
Comment: Monday, October 06, 2008 1:33:00 PM - 2bfit51 said...
I had arthroscopic surgery on my left knee last year in April at the age of 50. The next day they had me do physical therapy exercises and they were painful to do. They started me with no weights the first week and by the time I finished with therapy, I was up to 10 lb ankle weights. The exercises they had me do to strengthen the muscles surrounding the knee were done either seated or lying down. I had to do straight leg lifts, side leg lifts, inner thigh leg lifts, rear leg lifts, leg curls in a seated position and the foot pump where I had to point and flex my foot 25 times with my leg elevated. My knee got stronger and now I work out at the gym. I can do squats and lunges, but I only go halfway. I listen to my body, and if I can't do the exercise, I move on to something else. Everyone should take care of their bodies because its the only one we have that will be able to let us enjoy our golden years and have a better quality of life.
Comment: Monday, October 06, 2008 4:04:00 PM - said...
If your knees or other limbs are too weak or unable to handle exercise stick with walking. Taking 4 or 5 10 minute walks will do a great deal more than sitting around doing nothing and they don't strain your knees excessively.
Comment: Tuesday, October 21, 2008 12:07:00 AM - amanda7777 said...
Are there other exercises to replace lunges? I make sure I do them properly but I hate the way my knees feel. I make sure the knee stays at a right angle, not over the toe etc... it still does not help. They hurt. Any advice?
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