Diabetic & Me

Best 20 minute home workout for diabetics

20 minute home workout for diabetics
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Stay fit and healthy. Here is a 20 minute workout schedule for diabetics which you can easily perform in the comfort of your own home.

In this article you will learn about:

  • What kind of exercises are there?
  • What to do before and after your exercises?
  • Top 5 products for your exercises

Top 9 exercises for home

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit. As a diabetic you can't do anything wrong with a daily exercise.

A minutes rest is needed in between these exercises. Making sure your posture is perfect is important. Regularly sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and strengthens the body.

After each workout, cool down by walking around till your heart rate starts getting back to normal. Don't forget to stretch.

Keep in mind that short bursts of exercise are meant to supplement and not replace your regular fitness routine.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

1. Jog or walk

​Jog or walk in place for 3 minutes. You can also walk around in your home but moving at place with your knees high in the air gets the blood flowing.

2. Jumping jacks

After 3 minutes of jogging or walking at place start with 25 jumping jacks. When landing make sure to bend your knees slightly to reduce the impact on your knee joints.

3. Crunches

Lie flat on your back with your knees bent and do 15 crunches. Place your hands behind your head with your elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.

4. Hip Bridges

Lie on your back and do 10 hip bridges. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table with your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus and then lower yourself.

5. Step-ups

You will need a stepper for this. Step up and down from the stepper with your feet. Left foot first on the stepper and switch your feed by stepping back of the stepper. Do this for 1 minute.

6. Reverse crunches

Do 15 reverse crunches. Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees towards your head till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7. Mountain climbers

Do 1 minute mountain climbers. Put yourself in the position of runner in the starting blocks. Run in that position, supporting your upper body with the palms of your hands and moving your feet. Keep your back straight.

8. Push ups

Do 15 push ups. You can choose to put your knees on the floor or stretch your legs and balance on your feet and hands. Lower your body down and push yourself back up.

9. Squat thrusts

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position. Now jump to pull your legs back to the chest, in crouching position. Then stand up straight. Do this for 1 minute.

Top 5 products for your exercises

The Fitpad Resistance Exercise Bands include 5 different resistance levels and can be used for all levels of users.

  • Yellow: For beginners or physical therepy.
  • Blue: for intermediate workouts
  • Green: for active users.
  • Black: for experience users.
  • Red: for large muscle groups like legs.

This multi-function training bar that combines every exercise you need to build a powerful upper body. Its the ultimate body sculpting and strength building tool that helps shape the upper body and tones your midsection. Can be used for pull-ups, push-ups, chin-ups, dips, crunches, and more.

The exercise loop bands comes in same length with 3 varying levels: Light - Medium - Heavy, you don’t need to worry about the band is too tight or too loose. Whether you’re a beginner or a fitness enthusiast, these exercise bands will compliment your workout needs perfectly.

The resistance bands are lightweight and occupy almost no space, which is great for storage and travel, you can carry it around without worrying about adding to the load. Exercise at home, in the office, gym, cafe, outdoor, etc.. Taking the most of your leisure time to shape the perfect body curve.

You can use one booty band on arms and one hip band on legs to train your limb together.

Intent Sports Exercise Ball is designed with the quality measurements due to which this ball is sturdy and durable enough so that it can resist the wear and tear for long duration. The Exercise ball has a strong grip with ground. The exercise ball is key for you to stay fit and live a healthy life.

Yoga mat is made of technologically improved TPE (Thermoplastic Elastomers), this material that is advantageous to traditional PVC and NBR in all aspects, superior durability. Eco friendly and healthy is new standard for yoga mats.

Exercise yoga mat has double-sided non-slip surfaces so you can perform any movement with confidence. The specially textured designed structure provides an extremely reliable slip resistance and gives you stability in all asanas.

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