20-Minute No-Gym, No-Equipment Holiday Workout

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

We get that you are busy during these days, but that’s no excuse not to do this quick 20-minute workout. Can do at home? Check! No equipment needed? Check! Work out those holiday treats? CHECK!

To keep your heart rate up, do each exercise for 20 seconds. When you finish the last exercise, rest for 1 minute and repeat 2 more rounds.

1) Wall Squats

Wall Squats help beginners develop proper squat form before moving on to more advanced squat exercises. No that it makes them any easier!

Bodyweight Wall Squat

 

  1. Start off positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent.
  2. Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground.
  3. Hold for a count then return back to the starting position.

Modification: add resistance by holding a dumbbell in each hand during the exercise. If you don’t have access to weights, use a gallon of water or a bottle of liquid laundry detergent.

VariationsBand SquatExercise Ball Wall Squat.

2) Seated Triceps Dip

You can use a sofa or a chair to perform Seated Triceps Dip. 

Seated Tricep Dip

 

  1. Place a chair behind your back. Hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.

Modification: You can place your legs on top of another flat platform in front of you in order to make the exercise more challenging. Add some weight to change the exercise to Weighted Tricep Dips.

Variations: Seated Tricep Dip on the Machine allows you to determine the amount of weight you are pushing and using to challenge your triceps. If you have someone who can help you, try Towel Standing Triceps Extension.

3) Bodyweight Walking Lunge

Bodyweight Walking Lunges

 

  1. Start off standing up straight with your knees slightly bent and arms at your sides.

  2. Step forward with your left leg and squat down through your hips driving your body down towards the floor, squeezing your quads.

  3. Hold for a count then continue moving forward by alternating the lunge with the opposite leg and repeating the motion.

Modification: add resistance by holding a dumbbell in each hand during the exercise. If you don’t have access to weights, use a gallon of water or a bottle of liquid laundry detergent.

Variations: Dumbbell Walking LungesDumbbell LungesDumbbell Forward Lunge Triceps Extension.

4) Push Up

Push Ups hit not only your arms and chest but also get a burn to your core.

Push ups

 

  1. Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart.
  2. Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position.
  3. As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles.
  4. Hold for a count at the bottom position and then return back up to the starting position.

Modification: if it’s hard, do push ups from your knees.

Variations: for more advanced trainees here is Handstand PushupsBench PushupsPush Up to Side Plank

5) Double Leg Butt Kick

The Double Leg Butt Kick is a great way to tone up your quadriceps. 

Double Leg Butt Kick

 

  1. Start off standing with your arms to your sides and your knees slightly bent.
  2. While squatting, quickly extend through your hips and knees to jump as high as you can.
  3. Once you go up, tuck your heels back by flexing at your knees and try to touch your glutes with your feet.
  4. Land back down on the ground with your knees still bent and letting your legs absorb the impact.

6) Superman

The Superman is a great exercise for your core.

Superman Exercise

 

  1. Start off lying flat on your stomach with your arms stretched out in front of you.
  2. Slowly raise your arms and legs up off of the floor and hold onto this position for a few seconds until you feel a tight stretch in your core and back muscles.
  3. Return back to the starting position.

7) Cross Body Crunch

The Cross Body Crunch is a variation of the crunch that works both the upper and lower portion of the abs.

Cross Body Crunch 

 

 

 

 

 

 

  1. Start off lying on your back, bringing your knees up in a 60 degree angle, keeping your feet flat on the floor and placing your hands on either side of your head.
  2. Slowly curl up raising your right elbow and your left knee so that they touch over your chest.
  3. Curl up raising your right elbow and your left knee so that they touch over your chest.

VariationsTuck Crunch.

8) Boat Pose

The Boat Pose is a surprisingly difficult Yoga exercise to strengthen your abs.

Boat Pose

 

 

 

 

 

 

 

 

 

 

  • Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward.
  • Shift your abs so that they are closer in towards your spine and then lift your legs in the air with feet together and toes pointed out.
  • Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds.
  • Return back to the starting position and then repeat steps again.

Try our post-binge workout to get back into your healthy habits after the holidays. 

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