Best 5 Full Body Workouts Under 20 Minutes for Beginners

Finding time to work out can be a challenge, especially for busy professionals. If you’re looking for effective full body workouts that fit into your packed schedule, you're in the right place. These workouts are designed to be completed in under 20 minutes, making them perfect for beginners who want to get moving without the intimidation of a gym.

Quick Stats Box:

• Total Time: 20 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-200 calories depending on intensity

Warm-Up (5 Minutes)

Start with a quick warm-up to prepare your body for the workout.

1. Arm Circles

   • Duration: 1 minute
   • Instructions: 30 seconds forward, 30 seconds backward.
   • Form Cue: Keep arms straight and small circles to start, gradually making them larger.

2. Bodyweight Squats

   • Duration: 1 minute
   • Instructions: Perform at a moderate pace.
   • Form Cue: Keep your chest up and push through your heels.

3. High Knees

   • Duration: 1 minute
   • Instructions: Drive knees up towards your chest.
   • Form Cue: Stay light on your feet and pump your arms.

4. Torso Twists

   • Duration: 1 minute
   • Instructions: Twist your upper body side to side.
   • Form Cue: Keep your hips facing forward while rotating your torso.

5. Lateral Leg Swings

   • Duration: 1 minute
   • Instructions: Swing each leg side to side while balancing on the opposite leg.
   • Form Cue: Keep your upper body stable and use a wall for support if needed.

Workout Summary

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|--------------|------|-------------------|-----------------------------------|--------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Squeeze glutes at the top | Reduce depth or use a chair | | Push-Ups (Knee or Full) | 10 reps | 3 | 45 seconds | Keep your body in a straight line | Perform on knees for easier | | Plank | 30 seconds | 3 | 45 seconds | Keep your body straight | Drop to knees for easier | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top | Lower back to the ground | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and move fast| Slow down for more control |

5 Full Body Workouts

1. Bodyweight Squats

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top of the movement.
   • Modification: Reduce depth or use a chair for support.

2. Push-Ups (Knee or Full)

   • Reps: 10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Drop to your knees for a modified version.

3. Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body straight from head to heels.
   • Modification: Drop to your knees for an easier version.

4. Glute Bridges

   • Reps: 15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top of the bridge.
   • Modification: Lower back to the ground for less intensity.

5. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your core tight and move your feet quickly.
   • Modification: Slow down for more control.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to relax your muscles.

1. Child’s Pose

   • Duration: 1 minute
   • Instructions: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Duration: 1 minute
   • Instructions: Sit with legs extended and reach towards your toes.

3. Shoulder Stretch

   • Duration: 1 minute
   • Instructions: Pull one arm across your body with the opposite hand.

Complete in: 20 minutes

Conclusion

These five full body workouts are designed to help beginners get started with their fitness journey without requiring a lot of time or equipment. Aim to complete these workouts 3 times a week, allowing rest days in between to recover. As you progress, consider increasing the repetitions or sets for each exercise.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure proper form and maximize your workouts.