Best 10 Full Body Workouts That Only Take 20 Minutes

Struggling to find time for a comprehensive workout amidst your busy schedule? You’re not alone. Many professionals face the same challenge, leading to skipped gym sessions and stagnant fitness goals. The good news? You can achieve a full-body workout in just 20 minutes right from the comfort of your home.

Quick Stats Box:

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

Warm-Up (5 Minutes)

1. Jumping Jacks

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Keep your core tight and land softly on your feet.

2. Arm Circles

   • Duration: 30 seconds (15 seconds forward, 15 seconds backward)
   • Rest: 15 seconds
   • Form Cue: Keep your arms straight and move in small circles.

3. Bodyweight Squats

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Push your hips back as if sitting in a chair.

4. High Knees

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Drive your knees up to hip level.

5. Torso Twists

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Keep your hips facing forward while twisting your upper body.

Full Body Workouts

1. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Jump explosively and land softly.
• Modification: Step back instead of jumping.

2. Push-Ups

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight from head to heels.
• Modification: Knees on the ground for easier version.

3. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and run your knees to your chest.
• Modification: Slow down the pace for an easier version.

4. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips steady as you tap your shoulder.
• Modification: Drop to your knees for support.

5. Jump Squats

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and go right into the next squat.
• Modification: Perform regular squats without the jump.

6. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips low and jump your feet out wide.
• Modification: Step your feet out one at a time.

7. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Reduce depth of the lunge.

8. Tricep Dips (using a sturdy chair)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to make it easier.

9. Side Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Sit back into your hip as you lunge.
• Modification: Limit the range of motion.

10. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Twist your torso to touch opposite elbow to knee.
• Modification: Reduce speed and range of motion.

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 30 seconds
   • Form Cue: Let your head hang heavy and breathe deeply.

2. Child’s Pose

   • Duration: 30 seconds
   • Form Cue: Reach your arms forward and relax your hips back.

3. Seated Hamstring Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Keep your back straight as you reach for your toes.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|----------| | Burpees | 10 reps | 3 | 30 sec | | Push-Ups | 10 reps | 3 | 30 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | Plank to Shoulder Tap | 10 taps/side | 3 | 30 sec | | Jump Squats | 10 reps | 3 | 30 sec | | Plank Jacks | 30 sec | 3 | 30 sec | | Reverse Lunges | 10 reps/leg | 3 | 30 sec | | Tricep Dips | 10 reps | 3 | 30 sec | | Side Lunges | 10 reps/side | 3 | 30 sec | | Bicycle Crunches | 30 sec | 3 | 30 sec |

Complete in: 20 minutes

By incorporating these 10 full-body workouts into your weekly routine, you can maximize your fitness results without sacrificing precious time. Aim to perform this circuit 3 times a week, allowing for rest days in between to aid recovery.

Conclusion

With just 20 minutes, you can effectively work your entire body and keep your fitness journey on track despite a busy schedule. Remember, consistency is key. Start with these workouts and gradually increase the intensity or reps as you gain strength and confidence.

For personalized coaching and real-time feedback to ensure you're performing each exercise with the right form, consider trying a session with HipTrain.