Best 10 Full Body Workouts Under 20 Minutes for Busy Professionals

As a busy professional, finding time to fit in a workout can often feel impossible. Long commutes, demanding jobs, and family responsibilities can leave little room for traditional gym sessions. Luckily, effective full body workouts can be done in under 20 minutes, allowing you to maximize your time and still get a great sweat in. Below, we’ve compiled the best 10 full body workouts that are quick, efficient, and perfect for your busy schedule.

Quick Stats

• Total Time: 15-20 minutes
• Equipment Needed: None or light dumbbells (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks: 1 minute
   • Tip: Land softly to protect your joints.
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Tip: Keep your arms straight to engage the shoulders.
3. Bodyweight Squats: 1 minute
   • Tip: Keep your chest up and weight in your heels.
4. High Knees: 1 minute
   • Tip: Drive your knees up towards your chest.
5. Torso Twists: 1 minute
   • Tip: Keep your hips facing forward while twisting.

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups: 10 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Knee push-ups.

• Squat Jumps: 10 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly and use your arms for momentum.
  • Modification: Regular squats.

• Plank: 30 seconds

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

2. Tabata Style

• Burpees: 20 seconds

  • Rest: 10 seconds
  • Reps: 8 rounds
  • Form Cue: Keep your core tight during the jump.
  • Modification: Step back instead of jumping.

• Mountain Climbers: 20 seconds

  • Rest: 10 seconds
  • Reps: 8 rounds
  • Form Cue: Drive your knees towards your chest quickly.
  • Modification: Slow down the pace.

3. EMOM (Every Minute on the Minute)

• Minute 1: 15 Bodyweight Squats
• Minute 2: 10 Push-Ups
• Minute 3: 30 Seconds of Jumping Jacks
• Repeat for 3 rounds.

4. Kettlebell (Optional)

• Kettlebell Swings: 15 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Hinge at the hips and squeeze your glutes at the top.
  • Modification: Use a water bottle or no weight.

• Kettlebell Goblet Squats: 10 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep the kettlebell close to your chest.
  • Modification: Bodyweight squats.

5. HIIT Routine

• Jump Squats: 30 seconds

  • Rest: 15 seconds
  • Reps: 4 rounds
  • Form Cue: Push through your heels to jump.
  • Modification: Regular squats.

• Plank Jacks: 30 seconds

  • Rest: 15 seconds
  • Reps: 4 rounds
  • Form Cue: Keep your hips level as you jump your feet out.
  • Modification: Step out instead of jumping.

6. Core & Cardio Combo

• High Knees: 30 seconds

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Pump your arms to help lift your knees.
  • Modification: March in place.

• Russian Twists: 15 reps (each side)

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight and twist from your torso.
  • Modification: Keep your feet on the ground.

7. Yoga Flow

• Sun Salutations: 5 rounds (30 seconds each)
  • Sets: 1
  • Rest: None
  • Form Cue: Move fluidly between poses.
  • Modification: Slow down the pace.

8. Resistance Band (Optional)

• Banded Squats: 15 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Push your knees out against the band.
  • Modification: Bodyweight squats.

• Banded Rows: 12 reps

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Squeeze your shoulder blades together.
  • Modification: Use a towel for rows.

9. Plyometric Challenge

• Box Jumps (or Step-Ups): 10 reps
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly, bending your knees.
  • Modification: Step-ups on a low surface.

10. Cool Down (3-5 minutes)

1. Forward Fold: 1 minute
   • Tip: Let your head hang heavy.
2. Child’s Pose: 1 minute
   • Tip: Reach your arms forward for an extended stretch.
3. Seated Hamstring Stretch: 1 minute per leg
   • Tip: Keep your back straight as you reach for your toes.

Summary Table of Exercises

| Exercise | Reps | Sets | Rest | Modification | |-------------------------------|-----------|------|-------------|-----------------------------------| | Push-Ups | 10 | 3 | 30 seconds | Knee Push-Ups | | Squat Jumps | 10 | 3 | 30 seconds | Regular Squats | | Plank | 30 seconds| 3 | 30 seconds | Plank on Knees | | Burpees | 20 seconds| 8 | 10 seconds | Step Back Burpees | | Mountain Climbers | 20 seconds| 8 | 10 seconds | Slow-paced Mountain Climbers | | Kettlebell Swings (Optional) | 15 | 3 | 30 seconds | Water Bottle Swing | | High Knees | 30 seconds| 3 | 30 seconds | March in Place | | Banded Squats (Optional) | 15 | 3 | 30 seconds | Bodyweight Squats |

Complete in: 15-20 minutes

Finding time to exercise doesn’t have to be a struggle. These full body workouts are designed to fit into your busy schedule while still providing an effective workout. Aim to do these routines 3 times a week for optimal results, and remember to listen to your body and modify as necessary.

Conclusion

Now that you have a selection of quick, effective full body workouts, it’s time to get started! Choose a couple of routines to incorporate into your week and track your progress. As you build strength and endurance, feel free to increase the intensity or try more advanced variations of the exercises.

For personalized coaching and real-time feedback, consider trying HipTrain’s live 1-on-1 sessions with certified trainers.