Best 5 Full Body Workouts for Those Short on Time: Get Fit in 20 Minutes

Struggling to fit fitness into your busy schedule? You’re not alone. Many professionals find it challenging to carve out time for workouts, often leading to missed gym sessions and fitness plateaus. The good news? You can achieve a full-body workout in just 20 minutes, even in the smallest of spaces and with minimal or no equipment. Let’s dive into the best 5 full-body workouts that will help you get fit quickly and effectively.

Quick Stats Box

• Total Time: 20 minutes
• Equipment Needed: No equipment needed (optional: light dumbbells)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Workout 1: Bodyweight Circuit

Warm-Up (5 minutes)

1. Arm Circles - 30 seconds
2. High Knees - 30 seconds
3. Bodyweight Squats - 1 minute
4. Torso Twists - 1 minute
5. Jumping Jacks - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|--------------|--------------------------------------|----------------------------------| | Push-Ups | 10 reps | 3 | 45 seconds | Keep your body in a straight line | Knee Push-Ups (easier) | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Push through your heels | Box Squats (easier) | | Plank | 30 seconds| 3 | 45 seconds | Squeeze your glutes and abs | Knee Plank (easier) | | Mountain Climbers | 30 seconds| 3 | 45 seconds | Drive your knees towards your chest | Slow Mountain Climbers (easier) | | Burpees | 10 reps | 3 | 45 seconds | Land softly, keep your core tight | Step Back Burpees (easier) |

Cool-Down (3-5 minutes)

1. Child's Pose - 1 minute
2. Standing Quad Stretch - 1 minute each side
3. Seated Forward Bend - 1 minute

Complete in: 20 minutes

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Workout 2: Dumbbell Full Body Blast

Warm-Up (5 minutes)

1. Arm Crosses - 30 seconds
2. Leg Swings - 30 seconds each leg
3. Bodyweight Lunges - 1 minute
4. Side Lunges - 1 minute
5. Jump Rope (or simulate) - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|--------------|--------------------------------------|----------------------------------| | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Keep your back flat | Bodyweight Deadlifts (easier) | | Dumbbell Press | 10 reps | 3 | 45 seconds | Press above your shoulders | Floor Press (easier) | | Dumbbell Rows | 12 reps | 3 | 45 seconds | Keep your elbow close to your body | Bent Over Dumbbell Rows (easier)| | Goblet Squats | 15 reps | 3 | 45 seconds | Keep your chest up and core tight | Bodyweight Squats (easier) | | Dumbbell Swings | 15 reps | 3 | 45 seconds | Use your hips to drive the movement | Bodyweight Swings (easier) |

Cool-Down (3-5 minutes)

1. Standing Forward Bend - 1 minute
2. Figure Four Stretch - 1 minute each side
3. Cat-Cow Stretch - 1 minute

Complete in: 20 minutes

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Workout 3: HIIT Full Body

Warm-Up (5 minutes)

1. Butt Kickers - 30 seconds
2. Side Shuffles - 1 minute
3. Arm Circles - 1 minute
4. Dynamic Lunges - 1 minute
5. Skaters - 1 minute

Main Workout | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|--------------|--------------------------------------|----------------------------------| | Jump Squats | 30 seconds| 3 | 30 seconds | Land softly and go right into the next rep | Squat (no jump) (easier) | | Push-Up to T-Plank | 30 seconds| 3 | 30 seconds | Rotate your body as you reach for the sky | Knee Push-Up (easier) | | High Knees | 30 seconds| 3 | 30 seconds | Pump your arms for momentum | March in Place (easier) | | Plank Jacks | 30 seconds| 3 | 30 seconds | Keep your core tight | Step-Out Plank (easier) | | Burpees | 30 seconds| 3 | 30 seconds | Jump high and land softly | Step Back Burpees (easier) |

Cool-Down (3-5 minutes)

1. Child's Pose - 1 minute
2. Seated Hamstring Stretch - 1 minute each leg
3. Deep Breathing - 1 minute

Complete in: 20 minutes

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Workout 4: Tabata Style Full Body

Warm-Up (5 minutes)

1. Arm Swings - 30 seconds
2. Leg Swings - 30 seconds each leg
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute
5. Torso Twists - 1 minute

Main Workout | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|--------------|--------------------------------------|----------------------------------| | Squat Jumps | 20 seconds| 8 | 10 seconds | Push through your heels | Bodyweight Squats (easier) | | Push-Ups | 20 seconds| 8 | 10 seconds | Keep your elbows tucked | Knee Push-Ups (easier) | | Russian Twists | 20 seconds| 8 | 10 seconds | Keep your back straight | Feet on the ground (easier) | | High Knees | 20 seconds| 8 | 10 seconds | Pump your arms for momentum | March in Place (easier) | | Plank | 20 seconds| 8 | 10 seconds | Squeeze your glutes and abs | Knee Plank (easier) |

Cool-Down (3-5 minutes)

1. Standing Quad Stretch - 1 minute each side
2. Seated Forward Bend - 1 minute
3. Deep Breathing - 1 minute

Complete in: 20 minutes

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Workout 5: Strength and Stretch

Warm-Up (5 minutes)

1. Arm Circles - 30 seconds
2. High Knees - 1 minute
3. Bodyweight Squats - 1 minute
4. Torso Twists - 1 minute
5. Walking Lunges - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-----------|------|--------------|--------------------------------------|----------------------------------| | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Single-Leg Glute Bridge (harder)| | Push-Ups | 10 reps | 3 | 45 seconds | Keep your body in a straight line | Knee Push-Ups (easier) | | Standing Calf Raises | 15 reps | 3 | 45 seconds | Push through your toes | Seated Calf Raises (easier) | | Side Lunges | 10 reps each side | 3 | 45 seconds | Keep your knee behind your toes | Side Steps (easier) | | Plank | 30 seconds| 3 | 45 seconds | Keep your back straight | Knee Plank (easier) |

Cool-Down (3-5 minutes)

1. Child's Pose - 1 minute
2. Pigeon Stretch - 1 minute each side
3. Deep Breathing - 1 minute

Complete in: 20 minutes

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Conclusion

These five full-body workouts are designed for busy professionals like you, ensuring that you can fit effective exercise into just 20 minutes. Whether you prefer bodyweight movements, dumbbells, or high-intensity intervals, there’s a routine here to match your preference and fitness level.

To progress, aim to increase your reps, sets, or intensity as you become stronger. Consider incorporating these workouts into your weekly routine three times a week with rest days in between.

Ready to take your fitness to the next level?