Check out this ultimate 20-minute home workout to build muscle.
When it comes to training for hypertrophy, being a member of a gym is great as there are many pieces of equipment to choose from which increases your chances to vary your workouts regularly. Varying your workouts is important for several reasons:
- Avoiding Plateaus: If you do the same workout routine every time you exercise, your body will eventually adapt to the routine, and you’ll stop seeing progress. By changing up your workouts, you can challenge your body in new ways and avoid hitting a plateau.
- Preventing Injuries: Doing the same exercises over and over again can lead to overuse injuries. By varying your workouts, you can target different muscle groups and avoid putting too much strain on any one area of your body.
- Improving Overall Fitness: Varying your workouts can help you improve your overall fitness by targeting different aspects of fitness, such as strength, endurance, and flexibility. You’ll also be less likely to develop muscle imbalances or weaknesses if you vary your workouts.
- Preventing Boredom: Doing the same workout routine can get boring, and boredom can lead to a lack of motivation. By changing up your workouts, you’ll keep things interesting and stay motivated to exercise.
- Maximizing Results: Varying your workouts can help you achieve your fitness goals more efficiently. By challenging your body in new ways, you’ll stimulate muscle growth, burn more calories, and improve your overall fitness level.
Overall, varying your workouts is important to avoid plateaus, prevent injuries, improve overall fitness, prevent boredom, and maximize results. By incorporating a variety of exercises into your routine, you can keep things interesting, challenge your body, and achieve your fitness goals more efficiently.
But how can you do that if you are working out from home? That is what Jeff Nippard decided to tackle and help people out with.
Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel. He shared what he believes to be the ultimate 20-minute home workout to build muscle. Check it out.
Ultimate 20-Minute Home Workout to Build Muscle
And what constitutes the ultimate 20-minute home workout to build muscle? Well, first you are going to need a deck of cards. Yes, seriously.
Shuffle the deck and separate 20 cards. This will make the workout last about 20 minutes. If you feel like you need or want to train more, then you can add more cards to this.
Then you begin showing off the cards one by one. Their randomness will decide how many reps (depending on the number of the card) and the type of exercise (suits of the cards). If you get an ace, you have 2 minutes of rest.
Nippard also talks about how to make an exercise more challenging even though you are doing it from home. For example, if you get the card that tells you to do 12 lunges, you might not feel the burn – to counter that, hold a pair of dumbbells or add weight to a backpack and do the lunges until you hit the number and feel it was close to failure.
The same can be said about challenging exercises. For example, it can be difficult for people to do 20 pull-ups. For that, Nippard explains that you can make it easier with a resistance band, or stop once you reach failure.
The list of exercise selection and respective suits goes like this:
Spades (push exercises)
- Push-ups or incline push-ups
- Pike push-up or vertical push-up
- Standing milk jug dumbbell press or utilising dumbbells
- Milk jug lateral raise or doorway lateral raise
Clubs (pull exercises)
- Doorway pull-ups or tree branch pull-up
- Table/desk inverted row or dumbbell row
- Rear delt flyes with milk jug or dumbbells
- Backpack upright row or milk jug upright row
Leg exercises (hearts)
- Walking lunges
- Bulgarian split squats
- Single-leg hip thrust
- Nordic ham curl
Isolation exercises (diamonds)
- Biceps: milk jugs curl or weightless flex curl or dumbbell curl
- Triceps: bodyweight skullcrushers against tabletop or close-grip push-up or dumbbell floor skullcrusher
- Abs: bicycle crunch or reverse crunch
- Calves: standing calf raise
Each exercise should take more or less one minute. With 20 cards, this becomes the ultimate 20-minute home workout to build muscle.
To understand it better, click on the video below.
VIDEO – Ultimate 20-Minute Home Workout to Build Muscle
Check out more “at home” content from BOXROX.
10 Best Push Up Variations to Build Muscle at Home
9 Best at Home Exercises for a Nicer Butt (Zero Equipment Needed)
10 Best Exercises To Lose Weight At Home
Best Science-Based Diet for Fat Loss
8 Excellent Core Workouts You Can Do at Home
How To Get Bigger Arms In 30 Days At Home
The Best Way To Get Six-Pack Abs At Home
The Ultimate Quarantine Workouts Plan: 14 Workouts, Additional Exercises and Extra Tips
19 Foods That Help You Burn Fat Faster
40 Hard Workouts at Home to Build Better Conditioning and Transform your Body
How to Build a Bigger and Stronger Chest in 30 Days (With Home Exercises)
- Push up at home: Karl Solano on Pexels