Best 5 Full Body Workouts for Quick Home Sessions Under 20 Minutes

Busy professionals often struggle to find time for effective workouts, leading to gym intimidation or workout plateaus. If you have only 20 minutes to spare and want to maximize your time, these full-body workouts will get your heart pumping and muscles working without the need for bulky equipment. Let’s dive into workouts that can be done at home, requiring minimal space and no equipment, so you can stay fit and energized.

Quick Stats Box:

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

Warm-Up (5 Minutes)

Before diving into the workouts, it’s crucial to warm up to prevent injury and prepare your muscles. Complete the following exercises in a circuit format with no rest between exercises:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees - 30 seconds
3. Bodyweight Squats - 30 seconds
4. Torso Twists - 30 seconds
5. Jumping Jacks - 30 seconds
6. Lateral Lunges - 30 seconds (15 seconds each side)
7. Dynamic Stretching - 1 minute (focus on legs, arms, and torso)

Full Body Workout #1: Bodyweight Circuit

1. Push-Ups (Standard or Knees)

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Do push-ups on your knees for an easier version.

2. Squats (Bodyweight)

   • Reps: 15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Lower down as if sitting back into a chair and keep your knees behind your toes.
   • Modification: Use a chair for support.

3. Plank (Forearm or High)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your elbows under your shoulders and body in a straight line.
   • Modification: Drop to your knees for an easier version.

4. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Drive your knees toward your chest quickly while keeping your hands under your shoulders.
   • Modification: Slow down the pace for a gentler version.

5. Burpees

   • Reps: 8-10
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Jump up, land softly, and immediately go into a squat and push-up position.
   • Modification: Step back instead of jumping.

Full Body Workout #2: HIIT Style Circuit

1. Jump Squats

   • Reps: 10-12
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Land softly and keep your knees aligned with your toes.
   • Modification: Perform regular squats without the jump.

2. Push-Up with Shoulder Tap

   • Reps: 10 (5 each side)
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Tap your opposite shoulder while maintaining a strong plank position.
   • Modification: Do on knees.

3. Lateral Bounds

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Land on one foot and stabilize before jumping to the other side.
   • Modification: Step side to side instead of jumping.

4. Plank Jacks

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Jump feet in and out while maintaining plank position.
   • Modification: Step feet in and out for less intensity.

5. Tuck Jumps

   • Reps: 8-10
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Bring knees toward your chest while jumping.
   • Modification: Perform high knees instead.

Full Body Workout #3: Strength and Core

1. Glute Bridges

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

2. Supermans

   • Reps: 12-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Lift arms and legs simultaneously while keeping your head neutral.
   • Modification: Lift one arm and opposite leg at a time.

3. Bicycle Crunches

   • Reps: 15 each side
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep lower back pressed into the floor.
   • Modification: Perform regular crunches.

4. Side Lunges

   • Reps: 10 each side
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your knee aligned with your toes during the lunge.
   • Modification: Decrease the range of motion.

5. Russian Twists

   • Reps: 20 (10 each side)
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your core tight and rotate your torso.
   • Modification: Keep feet on the ground.

Full Body Workout #4: Cardio Blast

1. High Knees

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Drive knees up to hip level quickly.
   • Modification: March in place instead of running.

2. Skaters

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Leap side to side, landing softly and with control.
   • Modification: Step side to side for less intensity.

3. Bear Crawls

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your back flat and move opposite arms and legs.
   • Modification: Crawl on your knees.

4. Tuck-Ups

   • Reps: 10-12
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Roll back and come up to a seated position while tucking knees.
   • Modification: Perform regular sit-ups.

5. Forward and Backward Lunges

   • Reps: 10 each leg
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your upper body straight and step forward or backward with control.
   • Modification: Reduce the depth of the lunge.

Full Body Workout #5: Flexibility and Balance

1. Standing Calf Raises

   • Reps: 15-20
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Hold onto a wall for balance if needed.
   • Modification: Perform seated calf raises.

2. Chair Pose (Yoga)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your back straight and sink your hips down.
   • Modification: Reduce the depth of the squat.

3. Side Plank

   • Duration: 20 seconds each side
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Stack your feet and keep your body in a straight line.
   • Modification: Drop the lower knee to the ground.

4. Forward Fold (Yoga)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Bend at the hips and let your arms hang.
   • Modification: Bend your knees slightly.

5. Cat-Cow Stretch

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Alternate between arching and rounding your back.
   • Modification: Perform seated cat-cow if on the floor is uncomfortable.

Cool Down (3-5 Minutes)

To conclude your workout, take 3-5 minutes to stretch the major muscle groups you just worked. Focus on deep breathing and hold each stretch for about 15-30 seconds.

Cool Down Stretches:

• Standing Quad Stretch
• Seated Hamstring Stretch
• Child’s Pose
• Shoulder Stretch
• Neck Stretch

Conclusion

These full-body workouts are designed to fit into your busy schedule while providing an effective way to stay fit at home. You can mix and match these workouts throughout the week or repeat your favorites to build strength, improve endurance, and maintain flexibility. Aim to complete these workouts 3 times a week, with rest days in between.

For those looking to take their fitness to the next level, consider personalized coaching with real-time feedback from certified trainers to ensure proper form and maximize your results.