Obi Obadike: The Ultimate Home Workout

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The Home Workout That Gets Results

We all can use more effective, at home workouts that are efficient and not overtly time consuming. Obi Obadike drops by to tell us about his 20 minute home workout that will help you blast calories and improve your overall health

Need a new home workout? Here you go

There’s no doubt that maintaining a healthy body year round is a huge challenge.

Obi Obadike Home Workout

Weather changes, economic shortages and laziness are all major factors. Fall is here and running outdoors looks less appealing. But that’s not an excuse to stop exercising.

You don’t need to leave your house to get in shape or keep your fitness levels up.

What if I told you that I have the perfect 20-minute workout  that will help you torch 500-600 calories without any equipment needed?

You can do it in anywhere and when you’re done, you’ll be soaked in sweat feeling like you just did an hour of cardio at the gym.

Here’s my favorite 20 minute home workout – all it takes is a positive attitude!

Aim for two days per week with at least one day of rest in between.

The 20-Minute Home Workout:

Day 1

movement-891107_640Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • Jumping Jacks: 45 seconds

Exercise description: Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Upper-Cuts: 45 seconds

Exercise description: Stand with your feet shoulder width apart, shifted slightly. Protect your face with your fists. Bring your right hand down and back while getting into a mid-squat. Then, extend your right arm back up towards the ceiling in a scooping motion as you stand back up.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Basketball Jump-Shots: 45 seconds

Exercise description: Send your hips back as if you’re defending in basketball. You’re going to shuffle to your right, shuffle to your left, and then give a big jumpshot.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Power Squats: 45 seconds

Exercise description: Place your feet shoulder-width apart or slightly wider. Grab the weight with your hands and held it behind your neck. Maintain your back straight. Sit back and down like you’re sitting into an imaginary chair. Go up and repeat.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Mountain Climbers: 45 seconds

Exercise description: Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time

  • Jog or Walk in Place: 30 seconds (rest time)

home workout abs

Day 2

Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • High Knees: 45 seconds

Exercise description: Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Jump Over the Towel: 45 seconds

Exercise description: Place a rolled towel lengthwise on the floor and stand with your right side next to it, feet together, and elbows bent at sides. Bend knees and jump over the towel to the right, landing on the opposite side. Immediately jump back to starting position.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Run Around the Towel: 45 seconds

Exercise description: Place a rolled towel lengthwise on the floor and stand next to it.  Run around it elevating your knees as high as you can.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Speed Bag: 45 seconds

Exercise description: Lower yourself into a squat by bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down.Keep your weight in your heels. Make loose fists with your hands and bring them in front of your face with your elbows out. Rotate your forearms clockwise as fast as you can. Keep rotating for 60 seconds.

  • Jog or Walk in Place: 30 seconds (rest time)
  • Mummy Twists: 45 seconds

Exercise description: Hold arms out in front of you at shoulder height. Twist your Torso side to side without rotating your hips

  • Jog or Walk in Place: 30 seconds (rest time)

Home Workout on the go

Wrap-Up

That is exactly the type of DIY home workout we love to share!

They are quick and effective and will help you stay healthy from the comforts of your own home!

For more info, home workouts, fitness videos, tips and recommendations follow Obi’s OZONES Channel.

Obi Obadike
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