You can do this 20 minute full body workout at home

Building strength and stability in the comfort of your own home definitely has its benefits. You don’t have to worry about waiting your turn for exercise machines or free weights like you would at the gym, you save time because you don’t have to sit through traffic on your way to the weight room, and let’s be honest, it’s just easier. take a shower at home.

But even without those additional elements added to your workout, you may still find yourself short on time. So, to help you avoid all these potential setbacks, we’ve got the perfect 20-minute at-home workout that makes sweating it super convenient.

The benefits of a 20-minute workout at home for runners

This 20-minute home workout consists of big compound movements, which will help runners recruit big movements (glutes, hamstrings, quads and calves) similar to running, says Yusuf Jeffers, NASM certified personal trainer and USATF certified running coach in New York City. This means it helps you build a strong and sturdy body to withstand all the miles.

Runners can look to add these exercises into any part of their training cycle where it’s important to maintain strength without compromising the ability to perform, due to too much training stimulus, he adds.

Plus, this strength-training workout is easy to progress, so stay interested and build the strength you need, Jeffers says.

How to use this list: Perform the exercises in the order listed below. To warm up, complete 3 sets of exercises 1 to 4 for 30 seconds each and switch sides midway through. For exercises 5 to 11, complete 2-3 sets of 8-12 reps.

Each move is demonstrated by Jeffers in the video above so you can learn proper form. For this workout, you’ll need a chair, a set of dumbbells, and an exercise mat is optional.


Warm up, 3 rounds

1. Leg swing

yusuf jeffers practices the leg swing exercise

Yusuf Jeffers

Why it works: This exercise will stretch and wake up your calves, quads and hamstrings for the exercises to come.

How to do it: Stand with a chair on your right side. Hold the chair with your right hand for balance, swing your left leg back and forth for 15 seconds. Then switch sides.


2. Lateral leg swing

yusuf jeffers practices lateral leg swing exercise

Yusuf Jeffers

Why it works: This exercise is great for runners because it focuses on improving horizontal range of motion while toning your muscles. It helps runners who are used to moving in a sagittal plane (back and forth) get out of their comfort zones, Jeffers says.

How to do it: Stand with the chair in front of you. Hold the chair with both hands for balance, swing the left leg to the right and then to the left for 15 seconds. Then switch legs.


3. One-leg hip rotation

yusuf jeffers practices the one leg hip rotation exercise

Yusuf Jeffers

Why it works: Adding a chair will help accomplish this difficult exercise, Jeffers says. This way you can focus on opening your hips and keeping your balance at the same time.

How to do it: Stand with a chair on your right side. Hold the chair with your right hand for balance, then step your left leg back. Keep your back flat and form a straight line from shoulder to ankle. Rotate your hip to the left and then to the right. Repeat for 15 seconds. Then switch legs.


4. Straight leg glute bridge

yusuf jeffers practices the straight leg glute bridge exercise

Yusuf Jeffers

Why it works: Using a chair increases the range of motion of the bridge and awakens the muscles in the buttocks. It also prepares you for more challenging moves to come.

How to do it: Lie faceup, arms at your sides, both legs straight, and heels resting on the edge of a chair. Engage your glutes to lift your hips off the floor, hold for 2 seconds, then lower your hips again. Repeat for 30 seconds.


Strength set, 2-3 rounds

5. Glute bridge crunch

yusuf jeffers practice crunch for glute bridge exercise

Yusuf Jeffers

Why it works: Crunches and glute bridges both help runners build abdominal strength, but this combination also helps runners strengthen their glutes and hamstrings.

How to do it: Lie faceup, arms extended across shoulders with a dumbbell in each hand, knees bent at a 90-degree angle, and heels flat on a chair. Engage your core, keep your chin lifted, and lift your shoulders and upper back off the mat. Pause, then lower your torso again. Keep your arms straight and engage your glutes to lift your hips off the ground. Pause for a second and then lower your hips. Repeat.


6. Seated Curl at Arnold Press

yusuf jeffers practices the seated curl on the arnold press

Yusuf Jeffers

Why it works: Build muscles in your arms, shoulders and chest. Sprinkling a few arm-focused moves into your routine, like this one, will help you maintain the arm strength you need for a strong swing.

How to do it: Sit in a chair with a dumbbell in each hand, arms at your sides. Engage your biceps to bring the dumbbells towards your shoulders, palms facing your chest. Press the dumbbells up with your biceps by your ears, rotating your arms so your palms face out. Then, return the weights to shoulder height and rotate your arms so your palms face your shoulders. Extend your arms back out to the sides. Repeat.


7. Front Press Single Leg Squat

yusuf jeffers practices the single leg squat with the front press

Yusuf Jeffers

Why it works: This single-leg exercise requires an element of stabilization and core control, which is always important for runners, Jeffers says. Additionally, the front press will further challenge your stability as you build arm strength.

How to do it: Stand in front of a chair, facing away from it, and lift your left leg out in front of you. With chest lifted, shoulders back and down, holding a dumbbell horizontally, close to the chest with both hands. Slowly bring your hips back and down as you bend your right leg to lower and sit back in the chair for a single leg squat. At the same time, extend your arms as you sit up, keeping your left foot lifted and your upper body high. Press through the right foot to stand up. Repeat for reps. Then switch sides.


8. Inclined push-ups

yusuf jeffers practices the incline push-up exercise

Yusuf Jeffers

Why it works: Just like the traditional push-up, incline pushups will help you strengthen your entire upper body, leading to better posture and a stronger arm push.

How to do it: Begin in a high plank position with your hands on the edge of a chair, shoulders over your wrists, and core, glutes, and legs engaged. She bends her elbows to lower her body towards the chair in a straight line. Keep the core engaged and the hips in line with the rest of the body. Push back up to plank. Repeat.


9. Eccentric descent

yusuf jeffers practices the descending eccentric exercise

Yusuf Jeffers

Why it works: This is an easy way to build single-leg strength and improve stability, crucial elements for runners, Jeffers says.

How to do it: Stand up in the chair with your left foot, right leg hanging slightly off the backrest. Slowly come down for a count of 3 to 5, extending your arms in front of you and bending your left knee. Touch the ground with your right foot. Push through the left foot to stand up. Repeat for reps. Then switch sides.


10. Renegade Row with feet up

yusuf jeffers practices the renegade rowing exercise with feet elevated

Yusuf Jeffers

Why it works: This is a great example of how you can use the equipment you have at home to improve your strength. Putting your feet up on a chair, couch, or step will increase the difficulty because of the angles change, Jeffers says. The key is to keep your hips as still as possible.

How to do it: Start in a high plank position with your hands on the dumbbells, your wrists under your shoulders and your toes on top of a chair. Keeping his hips still, he pulls a dumbbell to his hip, elbow near the side. He lowers the dumbbell to the floor and repeats on the other side. He continues alternating.


11. One-leg deadlift to Bulgarian squat

yusuf jeffers practices single leg rdl with bulgarian squat exercise

Yusuf Jeffers

Why it works: Test your strength and balance with this double exercise. Jeffers says this move will help runners build a stronger lower half, because it specifically targets the glutes, quads, hamstrings and calves, all of which are relevant to running.

How to do it: Stand in front of a chair with a dumbbell in each hand and palms facing your knees, shift your weight onto your left leg, and place your right foot on the chair behind you, forming a 90-degree angle at the knee. Keep your back flat and shoulders down. Hinge at the hips sending your butt straight back. Engage your core as your torso reaches the floor, then squeeze your glutes and push your left foot off the ground to push yourself back up. Turn your palms towards each other and bend your left knee to lower yourself into a lunge position. Keep your back straight, chest up, and lean slightly forward at the hips. Cross your left foot to stand up. Repeat for reps. Then switch legs.

Headshot of Monique Lebrun

Monique LeBrun joined the newsroom in October 2021 as associate health and fitness editor. She holds a master’s degree in journalism and previously worked for ABC News and Scholastic. She is an avid runner who loves spending time outdoors.

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Image Source : www.runnersworld.com

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