10 Full Body Exercises You Can Do in Under 20 Minutes

Struggling to fit a workout into your busy schedule? You’re not alone. Many professionals find it hard to squeeze in effective exercise, especially when time is tight and gym intimidation looms. Fortunately, you can achieve a full body workout in under 20 minutes without any equipment, making it perfect for small spaces. Let’s dive into a quick and efficient routine that will get your heart pumping and muscles working.

Quick Stats:

• Total Time: 20 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned Estimate: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Instructions: Stand tall and extend arms to the side. Make small circles, gradually increasing the size.

2. Bodyweight Squats

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart. Lower down as if sitting in a chair, keeping your knees behind your toes. Return to standing.

3. High Knees

   • Duration: 1 minute
   • Instructions: Run in place while bringing your knees up to hip level. Pump your arms for momentum.

4. Torso Twists

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart. Twist your torso to the right and left, keeping your hips facing forward.

5. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Instructions: Hold onto a wall for balance. Swing one leg forward and backward, then switch legs.

Full Body Workout (15 minutes)

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------------|---------------|------|---------------|---------------------------------------------------|---------------------------------| | 1. Jumping Jacks | 30 seconds | 3 | 30 seconds | Keep your core tight and land softly. | Step side to side instead. | | 2. Push-Ups (Knee or Full) | 10-15 reps | 3 | 45 seconds | Keep your body in a straight line from head to heels/knees. | Do incline push-ups against a wall. | | 3. Bodyweight Lunges | 10 reps per leg | 3 | 30 seconds | Step forward, lower your back knee toward the ground. | Do reverse lunges for less intensity. | | 4. Plank | 30 seconds | 3 | 30 seconds | Maintain a straight line from head to heels. | Drop to your knees for an easier version. | | 5. Mountain Climbers | 30 seconds | 3 | 30 seconds | Keep your hands under your shoulders and drive knees towards your chest. | Slow down the pace. | | 6. Glute Bridges | 15 reps | 3 | 30 seconds | Squeeze your glutes at the top of the movement. | Hold for 1-2 seconds at the top. | | 7. Side Plank | 20 seconds per side | 3 | 30 seconds | Stack your feet and lift your hips up high. | Drop your lower knee for support. | | 8. Burpees | 5-10 reps | 3 | 45 seconds | Jump explosively and land softly. | Step back instead of jumping. |

Cool-Down (3-5 minutes)

1. Child's Pose

   • Duration: 1 minute
   • Instructions: Kneel on the floor and sit back on your heels, reaching your arms forward and relaxing your forehead on the ground.

2. Seated Forward Bend

   • Duration: 1 minute
   • Instructions: Sit with legs extended forward. Hinge at your hips and reach for your toes, keeping your back straight.

3. Figure Four Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Instructions: Lie on your back, cross one ankle over the opposite knee, and pull the uncrossed leg towards you.

4. Neck Stretches

   • Duration: 1 minute
   • Instructions: Gently tilt your head to the right, then the left, holding each stretch for 15-30 seconds.

Complete in: 20 minutes

Conclusion

This quick full body workout is designed to fit into your busy lifestyle while providing an effective way to stay fit. Aim to do this routine 3 times a week, allowing for rest days in between to recover. As you progress, consider increasing the reps or sets for a greater challenge, or incorporate more complex movements like plyometric exercises.

Ready to take your fitness to the next level? Try incorporating live 1-on-1 video training with certified trainers from HipTrain for personalized coaching and real-time feedback.