If you are busy, not able to induce up early morning or don't have any time for gym just follow this twenty minute home work out to remain healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: twenty five repeats  
When landing, bend your knees slightly to reduce the impact on knee joints.

three) Crunches : fifteen repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck together with your hands. Keep your neck in a very straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the rear of your shoulders touches the mat.
Muscle worked: rectus abdominis

four) Hip Bridges : 10 repeats
Lie on your back. Along with your hands at a ninety degree angle to the ground, lift your body off the floor to form a straight line, a type of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees because the surface. Hold this position for 2 seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

five) Step – up’s : one minute
You may need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

vi) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, until your hips return slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

seven) Mountain climbers : 1 minute
Get your hands and knees and lift your knees like a starting block sprinter. Run in that position, supporting your higher body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

eight) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

nine) Squat thrusts: one minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, currently jump to drag legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Settle down by walking around, till your heart rate starts obtaining back to traditional, stretch.

A minutes rest is needed in between exercise. Correct form is important. Don't hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular potency and tones and strengthens the body.

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