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Fitness expert shares 20

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Fitness expert shares 20

Fitness expert shares 20-minute home workout plan that you can easily add to your daily routine for weight loss

Jun 11, 2025 10:19 AM IST

If your schedule is jam-packed and going to gym is not an option anymore, try adding these workouts to your daily routine. 

Following up your workout routine at the gym takes a backseat when your schedule’s packed tighter than the metro during rush hour. But persistently skipping workouts is an invitation for a sedentary lifestyle and potential health concerns. One solution to staying active is through home workouts. You can squeeze in a good 20-minute workout in your day without really moving things around in your calendar or fussing over which commute to focus on- work or gym

By adding some full-body workouts to your routine, you can sweat it out at home.(Shutterstock)
By adding some full-body workouts to your routine, you can sweat it out at home.(Shutterstock)

Spoorthi S, fitness expert at Cult, shared with HT Lifestyle a detailed 20-minute workout routine that includes full-body workouts to get your heart rate up, along with mobility exercises to rest and recover with stretches: 

Sample routine for a quick 20-minute workout

1. Full body workout

  • Bodyweight squats (15 reps)

How to do: Stand with your feet shoulder-width apart, lower your hips back and down as if sitting on a chair, keep your chest up, and knees behind your toes. Repeat it again in sets of 15 reps. The exercise targets the thighs, hips, and glutes.

  • Push-ups (10 reps)

How to do: To do push-up, start in a high plank position, lower your chest toward the floor by bending your elbows. Keep your body in a straight line and push back up. The move focuses on the chest, shoulders, triceps, and core.

  • Bodyweight reverse lunges (8 reps each leg)

How to do: Stand straight, step one foot backwards and lower your knee toward the floor while keeping the front knee over the ankle. Then return to standing. Lunges help in strengthening the legs and glutes while improving balance.

  • Supermans (30 seconds)

How to do: Lie face down with arms extended in front of you. Simultaneously lift your arms, chest, and legs off the floor, hold briefly, then lower. It targets the lower back and helps improve posture.

  • Plank hold (30 seconds)

How to do: Hold a push-up position with your forearms on the ground and body in a straight line from head to heels. Keep your abs tight and don’t let your hips sag. Plank hold is a full-core exercise that engages the shoulders and glutes. Repeat the entire circuit 3-5 times.

2. Mobility/Reset

  • Cat camel (30 seconds)

How to do: Start on hands and knees while arching your spine up toward the ceiling and then dip it down while lifting your chest and tailbone. Move slowly between these two cat and camel positions. This helps in relieving tension and enhancing mobility.

  • World’s greatest stretch (60 seconds each side)

How to do: From a lunge position, place both hands on the ground inside the front foot, rotate your torso to reach one arm to the ceiling, then bring the elbow down towards the ground. Repeat and switch sides. It activates the glutes, strengthens the lower back, and opens the hips.

  • Glute bridges (30 seconds)

How to do: Lie on your back with knees bent, feet flat. Press through your heels to lift your hips off the floor, squeeze the glutes at the top, then lower back down. It activates the glutes, strengthens the lower back, and opens the hips.

  • Bent over Y T W raises (60 to 90 seconds each)

How to do: Bend forward at the hips with a slight knee bend. Perform three different arm movements: Y-raises (arms up and out in a Y shape), T-raises (arms straight out to the sides), and W-raises (arms up with elbows bent, forming a W). These target your rear delts and upper back muscles. The bend opens the hips, hamstrings, spine, and shoulders.

  • Child’s pose to cobra (30 seconds)

How to do: Start in child’s pose (sitting back on your heels with arms extended forward). Flow into cobra pose by sliding forward, lifting your chest, and arching your back while keeping your hips on the ground. Move between these positions to stretch your back and hips.

  • Pulse squats (30 seconds)

How to do it: Lower into a squat and hold the bottom position. Perform small, controlled up-and-down pulses without standing fully up. Pulse squats are a variation of squats to build endurance and burn out the quads and glutes. Repeat 2-3 rounds of each to get better results.

What your workout routine can include

Workout routine doesn’t always have to follow a template. Based on your likes and preferences, you can switch things around in the week. 

Spoorthi S shared some basics that you can add to your routine: 

1. Strength training

Body appears more toned with regular strength training.(Freepik)
Body appears more toned with regular strength training.(Freepik)
  • Strength training is recommended for benefits at least 3-4 times a week.
  • Regular strength training can help improve confidence and resilience.
  • Strength training offers tangible, trackable progress.

2. Cardiovascular training

 

Running is one of the most effective cardio.(Shutterstock)
Running is one of the most effective cardio.(Shutterstock)
  • Running, cycling, swimming, or even brisk walking increases heart rate and oxygenates the brain.
  • It reduces cortisol (the stress hormone) and boosts brain-derived neurotrophic factor (BDNF), which supports memory and mood regulation.
  • Cardio offers a space to clear the head, often working like ‘moving meditation.’

3. Yoga and meditation

Yoga helps reduce the daily fatigue from the constant grind of a hectic lifestyle. (Freepik)
Yoga helps reduce the daily fatigue from the constant grind of a hectic lifestyle. (Freepik)
  • Yoga slows down the nervous system, teaches conscious breathwork, and enhances body awareness.
  • This is especially powerful for managing anger, anxiety, and emotional suppression.

4. Non-traditional workouts

Non-traditional workout includes dancing.(Shutterstock)
Non-traditional workout includes dancing.(Shutterstock)

Apart from traditional workouts, combat training, sports, and dance-based sessions also offer powerful health benefits. 

  • Dance-based formats not only offer great health benefits but also emotional release, improving mood through movement. 
  • Similarly, combat workouts and sports also make one sweat it out.

ALSO READ: Fitness coach shares 5 things to do immediately after waking up to drop belly fat faster: ‘Drink 16 oz of water’

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

 

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Craig Announces 2025-26 Track & Field Schedule

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ROCK HILL, S.C. — Winthrop Track & Field Head Coach Raffael Craig has unveiled the Eagles 2025-26 indoor and outdoor schedule on Friday, outlining a slate that begins in early December and runs through the end of May. 

“I’m proud of the work they have all put in,” said Craig. “This first meet will be a good opportunity to see where we are at heading into the holiday season.” 

The Eagles open the indoor season on Dec. 7 at the Visit Winston-Salem College Kick-Off in Winston-Salem, N.C. Winthrop continues at the Gamecock Opener on Jan. 10 in Columbia, S.C., followed by three meets in Tryon, the Tryon International Classic (Jan. 16-17), the Tryon College Banked Invitational – East Coast Elite (Jan. 30), and the Tryon Mid-Winter Collegiate Invite (Feb. 13-14). 

The Big South Conference Indoor Championship is scheduled for Feb. 27-28 in Tryon. 

Outdoor competition begins with the Big South vs. Southern Conference Challenge on Mar. 20-21 in Asheville, N.C. Winthrop will also compete at the Raleigh Relays (Mar. 26-27) and the VertKlasse Meeting (Apr. 2-3) in High Point, N.C. 

The program will host the annual Winthrop Invitational on Apr. 17-18 at the Irwin Belk Complex. The regular season concludes at the Lenoir-Rhyne Open on Apr. 25 in Hickory, N.C. 

The Big South Conference Outdoor Championship is set for May 11-13 in High Point, N.C. Qualifiers will advance to the NCAA Championships East First Round, held on May 27-30 in Lexington, Ky. 



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Broncos Produce Strong Results in Season-Opening Meet

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ALLENDALE, Mich. — Despite having just four student-athletes in action, the Western Michigan track and field team was able to post some strong results at the GVSU Holiday Open earlier today. 

Laurine Elisa Marimon stole the show, earning the sixth best triple jump mark in program history. She finished the meet with a top leap of 12.07 meters. The meet was her first in the Brown and Gold. 

Sierra Sommers also impressed in her college debut, competing in both the shot put and weight throw. She opened the meet with a weight throw mark of 12.87 meters. She followed that up with a throw of 14.14 meters in the shot put. That was good enough to win the event and just missed a top-10 mark in program history. 

Mickaliliah Vassell made her WMU debut by racing in both the 60-meter dash and 60-meter hurdles. She crossed the finish line in a time of 7.89 in the 60m and earned a time of 9.19 in the 60m hurdles. 

To conclude the meet, Shannon Gillahan was great in her season debut. She was able to produce a time of 11:07.28 in the 3000-meter run. 

UP NEXT

The Broncos will be off until the start of the new year. WMU will be back in action at the Wolverine Invite on Jan. 10. 

 



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Track & Field Releases 2026 Indoor Schedule

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HONOLULU – The Hawai’i track and field team announced its schedule for the 2026 indoor season Friday, starting with a trio of meets in Seattle and ending with the MPSF and NCAA Championships in March.
 
UH begins the season at the UW Preview, Jan. 16-17 in Seattle before returning to the Pacific Northwest for the UW Invite, Jan. 30-31. The Rainbow Wahine then have a split-squad weekend, Feb. 13-14, sending athletes to both the Husky Classic in Seattle and the Battle Born Classic in Reno, Nev.
 
Hawai’i then begins postseason action with the MPSF Championships, Mar. 1-2 before sending any qualifiers to the NCAA Championships, Mar. 13-14 in Fayettevile, Ark.
 
The Rainbow Wahine are coming off of a fourth-place finish at last year’s MPSF Championships, and return a pair of individual conference champions from a year ago in Lilian Turban (high jump) and Tara Wyllie (triple jump).
 
The ‘Bows also welcome back last season’s pentathlon bronze medalist Catherine Touchette, who also sits in third all-time at UH in the event. Lucy Milliner also returns for her sophomore season after setting the school indoor mile record and moving into second in school history in the indoor 800m.
 



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Volleyball’s historic season wraps up in NCAAs Thursday night

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WEST LAFAYETTE, IN – The Wright State volleyball team fell to Purdue in three sets on Thursday night inside Holloway Gymnasium in the opening round of the NCAA Championship. The postseason loss ends Wright State’s season at 21-11 with the Raiders’ fifth trip to the NCAA Championship in the last seven seasons.
 
Wright State dropped the opening set 25-13 before a pair of tight sets, falling 25-21 in set two and 25-19 in the final set to wrap up the season.
 
Mya Ayro finished with 11 kills to lead Wright State, who also got double-digit kills from Reilly Zegunis with 10. Taylor Bransfield added four kills and a block in her final collegiate match, with three kills from Katie Sowko and two from senior Elena Dubuc. Lauren Yacobucci passed out 27 of Wright State’s 28 assists, while defensively Ella Gaona notched nine digs, Sowko collected eight digs and Taygan Corstange added six digs.
 
Wright State grabbed five overall honors on Nov. 20 when the 2025 Horizon League Volleyball Awards were announced, led by first team recognition from Lauren Yacobucci and Reilly Zegunis. Mya Ayro and Katie Sowko each earned second team honors and Elena Dubuc was a Sportsmanship Award finalist. This marked the second-straight first team honors for Yacobucci and Zegunis, while Sowko adds the second team recognition to her All-Freshman nod from a season ago. Dubuc has been a Sportsmanship Award finalist the last two seasons.
 
 
 



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Indoor season begins for Vikings on Saturday

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VALLEY CITY, N.D. – The Valley City State Vikings men’s and women’s Track and Field teams will open then 2025-2026 indoor season on Saturday, December 6th at the Mike Thorson Invite in at the University of Mary Fieldhouse in Bismarck.

Coming into the season, the Vikings have 18 men and nine women returning.

Leading the way on the men’s side is four-time All-Conference selection Cameron Champagnie. In 2024-2025, he won conference titles in the triple jump and in the long jump. Zeke Barnick took second in the high jump last season to earn All-Conference status. Jordan Mount won the conference title in the 400-meter, and he was third in the 200-meter. Tayshaun Robinson was second in the 60-meter hurdles to earn All-Conference.

For the women, Emma Muggli was third in the long jump to earn All-Conference honors for the third time in her career and first time in the long jump.

The Vikings have eight indoor meets scheduled leading up to then Frontier Conference indoor championships in Brookings, South Dakota February 14th and 15th.

The outdoor season will begin March 21st also in Bismarck at the Marauders Outdoor Opener at the University of Mary.

 

 

 



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No. 24 Colorado Sweeps American in NCAA First Round

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BLOOMINGTON, Ind. – The 24th-ranked and fifth-seeded Colorado volleyball team (23-8, 12-6 Big 12) defeated American (24-5, 15-1 Patriot League) in three sets (25-16, 25-19, 25-16) at Wilkinson Hall on Thursday, Dec. 4, in the NCAA First Round.
 
The Buffaloes started their run in the NCAA tournament with a first-round sweep of the Eagles. The Buffs established early leads in each set, going up by as many as 11 in the third. Although American went on a couple of late runs, the Black and Gold held off the Eagles and advanced to the second round for just the 12th time in program history.
 
“That’s a really good team, and [American] played well,” head coach Jesse Mahoney said. “I’m really proud of our team for playing that match at the level that we can play. We prepped well – we knew American was going to challenge us, and I’m happy for how we responded.”
 
The Buffaloes had more kills (44-31), assists (41-29), digs (43-40), blocks (11-5) and aces (6-2) than American. Colorado held the Eagles to .111 hitting in the match, and to .088 in the third set.
 
KEY PLAYERS:

  • Jr. PIN Sydney Jordan led the match in kills with 15, hitting .500 (2e, 26att). She also had five digs, three blocks, including two solo blocks to match her career-high, two aces and one assist.
  • So. MB Maria Splawska tallied eight kills, hitting .667 (0e, 12att), six blocks, two of which were solo, and three digs.
  • Sr. DS/L Sarah Morton led the match with 16 digs. She also had four assists.
  • Jr. PIN Ana Burilovic saw nine kills, five digs, two blocks, two aces and one assist.
  • Sr. S Rian Finley led the match in assists with 33. She also had seven digs
  • Jr. MB Cayla Payne recorded six kills and three blocks, including one solo.
  • Jr. PIN Lily Dwinell had six kills, hitting .455 (1e, 11att), three blocks and one dig.
  • Fr. PIN Inés Losada tallied two aces, one dig and one assist.
  • Jr. DS/L Peyton Neal had five digs, and So. DS/L/S Katie Salonga saw one assist.
  • For the Eagles, Salme Adeele Hollas recorded 10 kills, and Bella Marrero had 13 digs.

 
HOW IT HAPPENED:

  • The Buffaloes opened the first set with a 3-0 run, seeing kills from Burilovic and Splawska, as well as a Splawska-Dwinell block (3-0, CU). Another run saw the Buffs ahead by as many as five from Payne, Dwinell and Burilovic kills (7-2, CU). After a Payne-Jordan block and errors from American, the Eagles called their first timeout (10-3, CU). A kill from Jordan and an ace from Losada increased the Colorado lead to eight (12-4, CU). The Eagles tried to go on a run, but a kill from Jordan ended their momentum (13-6, CU). Ahead by nine from Dwinell and Burilovic kills, as well as a Jordan ace, the Buffaloes forced American to call its second timeout (17-8, CU). A kill from Jordan put the Buffs ahead by 10 as kills from Burilovic and Dwinell continued the momentum for Colorado (24-14, CU). With a final kill from Jordan, assisted by Salonga, Colorado took the first set (25-16, CU).
  • The Black and Gold carried the energy into the second set to start with kills from Splawska and Burilovic, as well as a solo block from Payne (3-1, CU). The Eagles took their only lead of the match after four unanswered points (5-3, AU). Colorado responded with a 4-0 run of their own from two Jordan solo blocks, and an ace and kill from Burilovic to send American into a timeout (7-5, CU). The Eagles called their second timeout amidst a five-point run from a Losada ace and a kill from Jordan (12-6, CU). American ended the run, but Colorado went on a 6-0 run, led by Jordan’s four consecutive kills, a solo block from Splawska and a kill from Dwinell (18-7, CU). The Buffs and the Eagles traded points from Splawska and Dwinell kills (21-11, CU). American went on two runs near the end of the set, but Jordan, Payne, Splawska and Burilovic continued to score, ending the second set (25-19, CU).
  • American was forced to call an early timeout after a 6-0 run from the Buffaloes, including an ace from Jordan, as well as blocks and kills from Burilovic, Dwinell and Splawska (6-0, CU). After a short trade of points from Splawska and Payne kills, the Buffs went on a 3-0 run, including a pair of kills from Payne and Jordan, and a Burilovic ace (12-4, CU). The Eagles called a timeout and returned to score twice, but Colorado extended their lead to nine from three Jordan kills (15-6, CU). Three points from American were returned with three from the Buffs, with a Splawska-Dwinell block and a Jordan kill putting Colorado at double the points of the Eagles (18-9, CU). A solo block and kill from Splawska extended the lead to 11 (21-10, CU). The Black and Gold called a timeout after three American points, but two kills from Payne, assisted by Finley, ended the third set, 25-16, CU).

 
UP NEXT

  • No. 24 Colorado will take on 15th-ranked fourth-seeded host Indiana tomorrow, Friday, Dec. 5, at Wilkinson Hall in Bloomington, Ind., at 4 p.m. MT (6 p.m. ET). The match will be streamed on ESPN+, and fans can follow along via live stats links on CUBuffs.com.
  • This is the 12th second-round appearance for the Buffs all-time. Colorado is 4-7 all-time in the NCAA Second Round.
  • CU is 2-2 when playing matches on Dec. 5.

 
MATCH NOTES:

  • The Buffs move to 3-0 versus the Eagles and Patriot League opponents all-time.
  • In its first postseason tournament appearance since 2022 and the 22nd tournament appearance in program history, Colorado dominated in a 3-0 victory.
  • CU is 4-0 when playing on Dec. 4.
  • In program history, the Buffs move to 14-21 in the NCAA tournament and 10-10 in first-round matches.
  • The Buffs are now 8-9 in three-set NCAA matches.
  • The Buffaloes got their 11th 3-0 win of the season and are 11-3 in three-set matches.

 
For more information on the Colorado women’s volleyball team, a complete schedule and results, please visit CUBuffs.com. Fans of the Buffs can follow the team on Instagram and on Twitter @CUBuffsVB.
 



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