10 Best Full Body Workouts You Can Do in 20 Minutes or Less

In today's fast-paced world, finding time to work out can feel nearly impossible. For busy professionals juggling work, family, and personal commitments, hitting the gym can be intimidating or simply unfeasible. Luckily, you don’t need a lot of time or equipment to achieve a full-body workout that delivers results. Here are the 10 best full body workouts you can do in 20 minutes or less, perfect for those tight schedules.

Quick Stats Box:

• Total Time: 20 minutes
• Equipment Needed: No equipment required (optional: light dumbbells)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Prepare your body for the workout with this quick warm-up to increase your heart rate and loosen your muscles:

1. Jumping Jacks - 1 minute
2. Bodyweight Squats - 1 minute (15 reps)
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
4. High Knees - 1 minute
5. Torso Twists - 1 minute

10 Best Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform shallow squats if needed; for a challenge, add a jump at the top.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight from head to heels.
• Modification: Do knee push-ups; for a challenge, try clapping push-ups.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips steady as you tap each shoulder.
• Modification: Drop to your knees; for a challenge, extend the time to 45 seconds.

4. Reverse Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step back and keep your front knee over your ankle.
• Modification: Use a chair for support; for a challenge, add a knee lift at the top.

5. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your core engaged.
• Modification: Step back instead of jumping; for a challenge, add a tuck jump.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow it down for a more controlled version; for a challenge, increase the duration to 45 seconds.

7. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep feet on the ground; for a challenge, hold a weight or increase reps.

8. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Jump your feet out and in while maintaining a strong plank.
• Modification: Step instead of jump; for a challenge, increase the duration to 45 seconds.

9. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a wall for support; for a challenge, try a single-leg bridge.

10. Skaters

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly and push off to the opposite side.
• Modification: Reduce the jump distance; for a challenge, increase the duration to 45 seconds.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Bodyweight Squats | 15 | 3 | 30 seconds| | Push-Ups | 10-15 | 3 | 30 seconds| | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds| | Reverse Lunges | 10 per leg | 3 | 30 seconds| | Burpees | 8-10 | 3 | 30 seconds| | Mountain Climbers | 30 seconds | 3 | 30 seconds| | Bicycle Crunches | 15 per side | 3 | 30 seconds| | Plank Jacks | 30 seconds | 3 | 30 seconds| | Glute Bridges | 15 | 3 | 30 seconds| | Skaters | 30 seconds | 3 | 30 seconds|

Cool-Down (3-5 minutes)

Finish your workout with these stretches to help your muscles recover:

1. Standing Quad Stretch - 30 seconds per leg
2. Seated Forward Bend - 1 minute
3. Child’s Pose - 1 minute
4. Cobra Stretch - 30 seconds
5. Cross-Body Shoulder Stretch - 30 seconds per arm

Complete in: 20 minutes

Conclusion

These quick full-body workouts can be easily integrated into your busy schedule, allowing you to stay fit without the hassle of a gym. Aim to complete these workouts 3 times a week with rest days in between for optimal results. As you get stronger, feel free to increase the intensity or duration of each exercise.

For personalized coaching with real-time feedback, consider signing up for HipTrain’s live sessions. Our certified trainers can help you achieve your fitness goals efficiently and effectively.