20 Minute Indoor Workouts

The following workouts will get you fit in approximately 20 minutes, which is great for any one with a busy schedule.

Workout One:
For this workout you will need a pair of free weights and a step.

1.Walk/run in place for 3 minutes.
2. Do 12 bicep curls while doing leg curls (alternating legs).
3. do 12 tricep kickbacks.
4. stand on the step with one foot on the step and one foot on the floor. Lift the foot on the floor out to your side while holding free weights close to your side in a curled up position (like the first stage of a bicep curl) 12 times.
5. Do the previous exercise switching the leg that is not on the step and repeat 12 times.
6. Again while still holding the free weights start with one foot on the step and one foot off. Jump over the step from this position 12 times.
7 Repeat step 6 with the opposite leg.
8. Drop your free weights and do 12 jumping jacks
9. Do 12 bicep curls while doing leg curls (alternating legs)
10. Do 12 tricep kickbacks
11. stand on the step with one foot on the step and one foot on the floor. Lift the foot on the floor out to your side while holding free weights close to your side in a curled up position (like the first stage of a bicep curl) 12 times.
12. Do the previous exercise switching the leg that is not on the step and repeat 12 times.
13. Again while still holding the free weights start with one foot on the step and one foot off. Jump over the step from this position 12 times.
14. Repeat step 6 with the opposite leg.
15. Drop your weights and do 12 jumping jacks.
16. do 12 lunges on each leg.
17 walk in place for 3 minutes.

Workout Two:
For this workout you will need an exercise band

1. jump rope for 2 minutes
2. anchor the middle of the exercise band under one foot, get into a lunge position. While in this position start with your arms down to your sides while holding the exercise band, then proceed to do 10 bicep curls.
3. do 5 grapevines to the left and 5 grapevines to the right.
4. anchor the exercise band at your waist and pull backword with both hands to do 10 tricep kickbacks
5. jump rope for 1 minute.
6. place the middle of the exercise band behind your back, then extend the band out to each side, then bring the band forward crossing over your hands repeat this 12 times.
7. do 10 jumping jacks
8. jump rope for 2 minutes
9. anchor the middle of the exercise band under one foot, get into a lunge position. While in this position start with your arms down to your sides while holding the exercise band, then proceed to do 10 bicep curls.
10. do 5 grapevines to the left and 5 grapevines to the right.
11. anchor the exercise band at your waist and pull backword with both hands to do 10 tricep kickbacks
12. jump rope for 1 minute.
13. place the middle of the exercise band behind your back, then extend the band out to each side, then bring the band forward crossing over your hands repeat this 12 times.
14. do 10 jumping jacks.
15. walk in place for 3 minutes.

workout three:
1. Do 12 jumping jacks.
2. get into a plank position and hold for 15-20 seconds.
3. do 5 -10 push ups.
4. do 5-10 crunches
5. do 12 tricep dips using a step or other surface lifted off of the ground.
6. jump rope for 1 minute.
7. do 12 jumping jacks.
8. get into a plank position and hold for 20-30 seconds.
9. do 5-12 push ups.
10. do 5-12 crunches.
11. do 12 tricep dips using a step or other surface lifted off of the ground.
12. jump rope for 1 minute.
13. do 12 jumping jacks.
14. walk in place for 3 minutes.