Fitness
10 Best Exercise to Gain Weight at Home with Proper Diet Plan: September, 2024
Discover effective exercises to gain weight at home. Build muscle, boost strength, and achieve a healthier, fuller you with our expert-backed workout routines.
Between work, family, and other obligations, it can be very difficult to squeeze in time to exercise. But it seems that many of life’s little problems can be solved with the internet’s help. We browsed the web and rounded up our favorite workouts that you can do in 20 minutes or less. From body-weight exercises to HIIT routines, these short exercise sessions will build strength and endurance without countless hours at the gym. In fact, as per the experts even, one minute of high-intensity exercise had health benefits, like increased endurance and improved blood glucose levels. With an all-star cast of fitness instructors, there’s something for everyone on our list. Pick a workout and get moving!
1. 12-Minute Fat-Burning Cardio Core Bodyweight Workout
If you’re looking for a quick, fat-burning workout that combines cardio, core strengthening, and bodyweight exercises, then this 12-Minute fat-burning Cardio core bodyweight workout is for you. This intensity workout includes moves like planks, jump squats, and Pilates-inspired sit-up variations. The best thing about this exercise is they’re relatively short and easy to fit into your day, but also, if you maintain a high intensity, they can get you big results!
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2. The Quiet At-Home Workout That Crushes Calories
Is it possible to get moving and burn calories without waking the baby or getting an angry knock on your door for disturbing the neighbors? In this 10-minute quiet workout, you can get a great result without making much noise. With a light set of free weights and modifications to suit your fitness needs, this workout will have you building muscle (almost) without making a peep. As a normal routine guy fitting in fitness can be challenging, but 20-minute workouts are easy to fit into anybody's busy schedule. It's not a great deal to squeeze in a 20-minute sweat session in the morning before the sun wakes up or in the evening while dinner is in the oven.
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3. 17 Minute No-Equipment Total Body Circuit Workout
Whether you’re pressed for time or on the go, this 17-minute no-equipment total body circuit workout gives you a whole body circuit training experience in just 17 minutes — no equipment needed. Expert says 20-minute workouts can be very effective as long as you are concentrating your efforts and making the most out of your time. Look for sessions — like ‘excuse-proof’ circuit — that use multiple muscle groups at once and keep your heart rate elevated the entire time. Just be sure to balance out higher-intensity days with lower-to-moderate intensity work to avoid overtraining and stressing your system.
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4. 15 Minute HIIT Workout
If intensity is what you crave for, then this 15-minute HIIT Workout is only for you. Globally known as “high-intensity interval training” this type of exercise program includes periods of high-powered exertion followed by a period of recovery, which differs depending on your workout. This exercise is not about just killing yourself instead it's about trying to comprehend all the intense workouts perfectly and as hard as you possibly can. With explosive moves like burpees and star jumps, you’re sure to torch calories and work up a sweat.
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5. ModelFIT Legs and Bum Workout
This ModelFIT legs & Bum Workout tells us that instead of large movements which rely on the momentum created by joints (i.e. burpees, jump squats, etc.) we can break these our movements down to the small portion in which your muscles are working the hardest. The result is more effective muscle burn without any strain on joints.” Recommended equipment includes three-pound ankle weights and two-pound hand weights.
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Suggested Read:
10 Unbeatable Exercises To Tone Every Inch Of Your Body
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Experience A Crazy Adrenaline Rush At These 15 Best Gyms In Delhi
6. 12 Minute Booty Burn
If you’re looking to tighten your backside, this 12-minute workout is what actually meant for. Sculpts your booty using a band, a mat, and the beach as your backdrop. This is definitely a booty burn! You’ll target your booty from different angles as you squat, lunge, and lift your way toward achieving your fitness goals.
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7. 5-Minute Booty Challenge
A most important and lovely challenge that everyone must take is this 5-minute Booty Challenge. No! I'm not talking about that KIKI Challenge. Well, according to Nicky Holender, the celebrity trainer of LIVESTRONG.COM - “Working a muscle that you don’t use often can give you huge health benefits.” While we don’t know for certain if five-minute bouts of exercise can replace longer workouts altogether. This piece of copy is an excellent option to tone your tush when you have very little time to spare.
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8. 15 Minute Six-Pack Abs Home Workout to Burn Fat and Build Core Strength
This is perfect for after a workout if you want to hit those abs and target them here for 15 minutes. Throughout this at-home, core workout, it is recommended to increase or decrease your intensity depending on your current fitness level, so it’s perfect for anyone to give a try.
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9. Ultimate Booty Boot-Camp Workout
In this particular exercise, you need to start with one exercise and works up to six in a row for an intense booty burn. This would cut back on your workout time as short workouts are only effective if you work hard. They can be more effective than a longer workout — you just have to give it you are all!
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10. Twelve Minute Madness Workout
You’ll work up one heck of a sweat with this calorie-crushing HIIT workout. If you’ve been waiting for a fast-paced, at-home workout, the wait is over. This workout is actually 12 minutes of HIIT infused resistance training. In 12 minutes you can get an intense, full-body workout that is perfect for fat loss and general conditioning.
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Suggested Read:
Beginner's Guide To 10 Types Of Yoga - What Suits You The Most?
Top 15 Women Fitness Influencers In India - Who Make It Look Easy
Embrace The Art of Clean Eating To Lead a Blissful Life
Everything You Need To Know About A Keto Diet
11. Flat Belly 10-Minute Abs Workout
Who doesn’t dread an ab workout? But 10 minutes is doable for anyone. This upbeat ab workout consists of 40-second training intervals followed by 20 seconds of rest. If you can feel your heart beating hard, that’s awesome! That means you’re getting cardio as well as strength.
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12. Cardio to Slim and Sculpt your Body
If you’re a burpee fan, this workout is for you — it contains several sets of the exercise to get your blood pumping and blast calories. Swan favors these shorter workouts because They're super convenient and often more efficient than longer workouts where your intensity can decrease as you get increasingly tired.
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Just how effective are 20-minute workouts? It depends on your fitness goals and your intensity!
FAQs
Q: Which is the healthiest diet in the world?
A: A Mediterranean diet which includes fruits, vegetables, wholegrain cereals, nuts, fish and dairy as the main source of fat.
Q: What are good fats for Ketosis?
A: Butter and ghee - 0 net carbs per tablespoon, cold-pressed coconut, olive oil, chicken or duck fat.
Q: What are the benefits of Yoga?
A: Does your body reject the strict gym equipment routines and can't cope up with the crazy adrenaline rush? Fear not! Yoga is exactly the opposite. It's more like art than a restricted workout routine where you just let your body go with the flow of movements. Get a yoga mat and find your calm spot to stretch your muscles and tone your body the easier way. Combine your yoga sessions with meditation to have a better impact on your body and mental health.
Q: What are the other types of Yoga?
A: Bikram Yoga, Ashtanga Yoga, Power Yoga, Yin Yoga, Vinyasa Yoga
