20 minute 5 day workout plan to improve your fitness level

13:15 Eugene Madondo 0 Comments


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    

Ø  Push-ups - 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.

DAY 2

Ø  PULL-UPS/CHIN-UPS – 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.

DAY 3

Ø  SIT-UPS – 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.

DAY4

Ø  JUMPING SQUATS – 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.

DAY 5

Ø  CARDIO-day – 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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