7 Best Full Body Workouts for Beginners That Only Require 20 Minutes

Feeling overwhelmed with your fitness journey? You’re not alone. Many beginners face challenges like time constraints, gym intimidation, and confusion over where to start. With busy schedules, it can be tough to fit in effective workouts. The good news? You can achieve a full-body workout in just 20 minutes, right from the comfort of your home.

Quick Stats

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

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push your hips back as you squat.
• Modification: Perform half squats for easier variation; add jump squats for a harder version.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels (or knees), and lower to about a 90-degree angle at the elbows.
• Modification: Knee push-ups for easier; decline push-ups (feet elevated) for harder.

3. Plank Hold

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and engage your core throughout the hold.
• Modification: Drop to your knees for an easier version; extend hold time for a harder challenge.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds before lowering.
• Modification: Single-leg glute bridges for added difficulty.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly, keeping your core engaged.
• Modification: Slow down the pace for an easier version; increase speed for a more challenging option.

6. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rise up onto the balls of your feet and hold for 1 second at the top.
• Modification: Perform on one leg for more intensity; use both legs for a gentler option.

7. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Step back far enough that your front knee stays over your ankle.
• Modification: Use a chair for support on the easier side; add weights for a more advanced workout.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|-------------------|------|--------------| | Bodyweight Squats | 12 reps | 3 | 30 seconds | | Push-Ups | 10 reps | 3 | 30 seconds | | Plank Hold | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Standing Calf Raises | 15 reps | 3 | 30 seconds | | Reverse Lunges | 10 reps per leg | 3 | 30 seconds |

Warm-Up (5 Minutes)

1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
2. Leg Swings: 1 minute (30 seconds per leg)
3. Torso Twists: 1 minute
4. High Knees: 1 minute
5. Dynamic Lunges: 1 minute

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Standing Forward Bend: 1 minute
3. Seated Hamstring Stretch: 1 minute per leg

Complete in: 20 minutes

Conclusion

These full-body workouts are designed to fit into your busy schedule while still providing effective results. Aim to complete this routine 3 times a week with rest days in between to allow for recovery. As you progress, consider increasing the reps, sets, or intensity of the exercises to continue challenging your body.

To take your fitness journey even further, consider personalized coaching with real-time feedback to ensure proper form and maximize results.