10 At-home Workouts to Build Muscle in Under 20 Minutes

10 At-home Workouts to Build Muscle in Under 20 Minutes

1. Body weight Spider man

Directions: Perform all A exercises, then all B exercises, then all C exercises.

Feet-elevated Pike Push up
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevated surface, like a box. Slowly lower yourself, and drive back up.

Alternating Split Squat Jump10 At-home Workouts to Build Mu
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly, and jump as high as you can each time.

2. Body weight Squats

Directions:
Do all A exercises then all B exercises. For example, you’ll do  (prisoner hold jump squats and then start over with the sift squat for the second set. Do the same for the B and C exercises.

The workout

Sift Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet, and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

. Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 sec.
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

4. Pull up to Failure

Directions: Perform all A exercises, then all B exercises, then all C exercises.

Wide-grip Pull ups
Sets: 5
Reps: Until failure
Rest: 90 sec.
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar.

Single-leg Box Squats
Sets: 4
Reps: 12
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.

10 At-home Workouts to Build Muscle in Under 20 Minutes