20 Minutes workout without any equipment at home (2020)

If you want to stay fit and don't have or want to use any equipment during this period where the entire world is fighting against a pandemic, staying at home. Here is a short video in which I have recorded the daily workout I do staying at home without using any equipment.

In addition to these exercises, I am a cyclist and regularly ride for at least 30 - 40 Kms.

See if you can follow the entire workout along with me. I take the rest of 30 seconds after each exercise but if you need extra rest for some reason, don’t hesitate - take it. Maybe you can extend the rest of up to 45 to 60 seconds. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows:

High Knee March - 20 Reps / 2 Sets
Cat Camel - 12 Reps / 2 Sets
Spot Jogging - 20 Reps / 2 Sets
Squat - 20 Reps / 2 Sets
Knee up Abs crunch - 15 Reps / 2 Sets
Dynamic Glute bridge - 15 Reps / 2 Sets
Flutter Kicks - 15 Reps / 2 Sets
Reverse Plank - 20 Reps / 2 Sets
Standing pike crunch - 15 Reps / 2 Sets
Jumping oblique twists - 12 Reps / 2 Sets
Plank Shoulder Tap - 20 Reps / 2 Sets
Plank Hip Dips - 30 Reps / 2 Sets
Quadruped Bent knee hip extensions - 12 Reps / 2 Sets
Lower Back static stretch - 20 Reps / 1 Sets
Hip Hinge - 15 Reps / 2 Sets
Glutes Static Stretch (lying) - 20 Reps / 1 Sets (Both sides)
Abs static stretch (standing) - 20 Reps / 1 Sets
Standing side stretch - 20 Reps / 1 Sets
Calves static stretch - 20 Reps / 1 Sets (Both sides)

P.S. I am not a fitness expert or claim to be one. I am just showing what I am following as a part of my daily routine.

Thank you for taking the time to watch this video. If you liked this video, please share it so others can get to share in the knowledge.

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