10 Best Full Body Workouts You Can Do in 20 Minutes

Feeling overwhelmed by the idea of fitting a workout into your busy schedule? You’re not alone. Many professionals struggle to find time for effective exercise, often opting for quick fixes that don't yield results. The good news? You can achieve a full-body workout in just 20 minutes, right in your own home, with minimal equipment.

Quick Stats

• Total Time: 20 minutes
• Equipment Needed: Yoga mat, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for the workout ahead, start with this quick warm-up:

1. Jumping Jacks: 1 minute
   • Form Cue: Land softly on your feet.
2. Bodyweight Squats: 1 minute
   • Form Cue: Keep your chest up and knees behind toes.
3. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and small to large circles.
4. High Knees: 1 minute
   • Form Cue: Drive your knees up to hip height.
5. Torso Twists: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your upper body.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds
• Form Cue: Lower until thighs are parallel to the floor.
• Modification: Use a chair for support; harder: jump squats.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups; harder: decline push-ups with feet elevated.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Plank on knees; harder: side plank.

4. Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your front knee directly over your ankle.
• Modification: Step-back lunges; harder: jumping lunges.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your core tight and back straight.
• Modification: Slow mountain climbers; harder: increase speed.

6. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 30 seconds
• Form Cue: Jump up explosively at the top.
• Modification: Step back instead of jumping; harder: add a push-up.

7. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges; harder: elevate feet on a chair.

8. Tricep Dips

• Reps: 10-12
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep elbows close to your body.
• Modification: Bend knees; harder: elevate feet on a surface.

9. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds
• Form Cue: Exhale as you twist your torso.
• Modification: Keep feet on the ground; harder: slow down for control.

10. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Jump feet out and in while maintaining plank form.
• Modification: Step out instead of jumping; harder: add a push-up.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------|---------------|------|-----------| | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10-15 | 3 | 30 sec | | Plank | 30 seconds | 3 | 30 sec | | Lunges | 10 per leg | 3 | 30 sec | | Mountain Climbers | 30 seconds | 3 | 30 sec | | Burpees | 8-10 | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Tricep Dips | 10-12 | 3 | 30 sec | | Bicycle Crunches | 15 per side | 3 | 30 sec | | Plank Jacks | 30 seconds | 3 | 30 sec |

Complete in: 20 minutes

Cool-Down (3-5 Minutes)

Finish your workout with these stretches:

1. Hamstring Stretch: 30 seconds per leg
2. Chest Stretch: 30 seconds
3. Child's Pose: 1 minute
4. Seated Forward Bend: 1 minute

Conclusion

In just 20 minutes, you can engage in a full-body workout that requires no gym and minimal equipment. Incorporate these workouts into your routine 3 times a week for maximum results. As you build strength and endurance, feel free to progress by increasing reps or sets, or by adding weights.

Want to optimize your workouts and receive personalized coaching?