Best 5 Full Body Workouts for Busy Professionals Under 20 Minutes

As a busy professional, finding time to workout can often feel impossible. You might struggle with long gym hours, crowded spaces, or just the sheer lack of motivation after a long day at work. The good news? You can achieve an effective full-body workout in under 20 minutes right from the comfort of your home. Let’s dive into five quick and efficient workouts that fit into your hectic schedule.

Quick Stats Box

• Total Time: 20 minutes
• Equipment Needed: None (optional light dumbbells 5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

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Warm-Up (5 Minutes)

Perform each exercise for 30 seconds, resting for 15 seconds in between.

1. Jumping Jacks: Increases heart rate.
2. Bodyweight Squats: Prepares lower body muscles.
3. Arm Circles: Loosens shoulders.
4. High Knees: Engages core and legs.
5. Torso Twists: Warms up the spine.

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Workout 1: Bodyweight Circuit

Complete 3 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|------------|------|-----------------------|-----------------------|-------------------------------|----------------------------------| | Push-Ups | 10-15 reps | 3 | 30 seconds | 2 seconds down, 1 second up | Keep elbows close to body | Knee push-ups | | Squats | 15 reps | 3 | 30 seconds | 2 seconds down, 1 second up | Keep chest up and back straight | Use a chair for support | | Plank | 30 seconds | 3 | 30 seconds | Hold | Keep body in a straight line | Drop knees for easier version | | Lunges | 10 reps per leg | 3 | 30 seconds | 2 seconds down, 1 second up | Step forward with control | Reverse lunges | | Glute Bridges | 15 reps | 3 | 30 seconds | 2 seconds up, 1 second down | Squeeze glutes at the top | Single-leg glute bridges |

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Workout 2: Dumbbell Full Body Blast (Optional Dumbbells)

Complete 3 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|------------|------|-----------------------|-----------------------|-------------------------------|----------------------------------| | Dumbbell Thrusters | 10-12 reps | 3 | 30 seconds | 2 seconds down, 1 second up | Drive through heels | Bodyweight squats only | | Bent Over Rows | 10-12 reps | 3 | 30 seconds | 2 seconds up, 1 second down | Keep back flat | Use lighter weights or no weights | | Deadlifts | 12 reps | 3 | 30 seconds | 2 seconds down, 1 second up | Hinge at hips, keep back straight | Use a broomstick for form practice | | Russian Twists | 30 seconds | 3 | 30 seconds | Hold | Keep feet off the ground for more challenge | Keep feet on the ground | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Fast | Drive knees toward chest | Step instead of jump |

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Workout 3: HIIT Full Body

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds.

| Exercise Name | Duration | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|-------------|------|-----------------------|-----------------------|-------------------------------|----------------------------------| | Burpees | 40 seconds | 3 | 20 seconds | Fast | Jump high at the top | Step back instead of jump | | Skaters | 40 seconds | 3 | 20 seconds | Fast | Land softly | Step side to side | | Plank Jacks | 40 seconds | 3 | 20 seconds | Fast | Keep body in a straight line | Step legs out instead of jumping | | Jump Squats | 40 seconds | 3 | 20 seconds | Fast | Land softly | Regular squats | | High Knees | 40 seconds | 3 | 20 seconds | Fast | Drive knees high | March in place |

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Workout 4: Core-Focused Full Body

Complete 3 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|------------|------|-----------------------|-----------------------|-------------------------------|----------------------------------| | Plank to Push-Up | 10 reps | 3 | 30 seconds | 2 seconds per move | Keep body straight | Drop to knees for push-up | | Side Plank | 30 seconds per side | 3 | 30 seconds | Hold | Stack feet for stability | Drop bottom knee to the ground | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds | 2 seconds per move | Control the movement | Keep feet on the ground | | Reverse Crunches | 15 reps | 3 | 30 seconds | 2 seconds up, 1 second down | Lift hips off the ground | Regular crunches | | Superman | 15 reps | 3 | 30 seconds | 2 seconds up, 1 second down | Lift arms and legs together | Lift one arm and opposite leg |

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Workout 5: Tabata Full Body

Perform each exercise for 20 seconds on, followed by 10 seconds of rest. Complete 8 rounds (4 minutes) for each exercise.

| Exercise Name | Duration | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|-------------|------|-----------------------|-----------------------|-------------------------------|----------------------------------| | Jumping Jacks | 20 seconds | 8 | 10 seconds | Fast | Land softly | Step out instead of jumping | | Push-Ups | 20 seconds | 8 | 10 seconds | Fast | Keep elbows close to body | Knee push-ups | | Squats | 20 seconds | 8 | 10 seconds | Fast | Keep chest up and back straight | Use a chair for support | | High Knees | 20 seconds | 8 | 10 seconds | Fast | Drive knees high | March in place | | Burpees | 20 seconds | 8 | 10 seconds | Fast | Jump high at the top | Step back instead of jumping |

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Cool Down (3-5 Minutes)

Hold each stretch for 30 seconds.

1. Standing Quad Stretch
2. Seated Hamstring Stretch
3. Child’s Pose
4. Shoulder Stretch
5. Neck Stretch

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Complete in: 20 minutes

These five workouts are designed to maximize your time and effort, delivering full-body benefits in under 20 minutes. Choose a workout that fits your mood and schedule, and incorporate them into your routine 3 times per week for the best results.

Next Steps

Consider progressing to more advanced variations of these exercises or integrating them into a longer routine as your fitness level improves. For personalized coaching and real-time feedback, check out HipTrain's live 1-on-1 video training sessions.