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Forget weights — this 20-minute bodyweight workout strengthens your muscles and boosts your metabolism

In today’s fast-paced world, finding time for a comprehensive workout can be challenging. However, achieving your fitness goals doesn’t always require an extensive gym session. Enter the 20-minute bodyweight workout – a quick and efficient way to strengthen your muscles and boost your metabolism without the need for weights or complicated equipment.

Knee Tuck Up and Over: 12 Reps

Begin this dynamic exercise by sitting on the floor beside a vertically positioned dumbbell. Extend both legs out to the side of the dumbbell, then tuck them into your chest before extending them again, lifting both feet over the top of the dumbbell. This movement engages your core, especially targeting the lower abs, and enhances flexibility.


Dead Bug to Jackknife: 12 Reps

Lie on your back with dumbbells in hand, arms extended, and legs lifted. Lower one leg and the opposite arm toward the floor, then return to the starting position. This exercise not only strengthens your core but also improves coordination between your upper and lower body, providing a holistic workout experience.


Decline Mountain Climber: 12 Reps

Assume a plank position with your feet elevated on a bench or chair. Alternate driving your knees towards your chest, engaging your lower abs and obliques throughout the movement. This dynamic plank variation not only targets your core but also elevates your heart rate, contributing to an effective metabolism boost.

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Kneeling Wood Chop: 12 Reps

Starting on one knee with a dumbbell in both hands, rotate your torso diagonally, bringing the dumbbell down to the outside of your hip. This exercise adds an element of rotation, effectively engaging your obliques and contributing to overall core strength.


Lat Pullover Crunch: 12 Reps

Lie on your back, holding a dumbbell with both hands above your chest. Lower the dumbbell backward over your head while keeping a slight bend in your elbows. This movement combines a classic crunch with a lat pullover, targeting both your abdominal muscles and the muscles of your upper back.


Russian Twist: 12 Reps

Sit on the floor, knees bent, holding a dumbbell. Lean back slightly, rotating your torso to touch the dumbbell to the floor on each side.

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