Best 7 Full Body Workouts You Can Do in Under 20 Minutes

In today’s fast-paced world, finding time to work out can feel impossible, especially for busy professionals juggling work, family, and personal commitments. Gym intimidation, long commutes, and crowded spaces can also make fitness feel out of reach. That’s where quick, effective full-body workouts come into play. These routines are designed to maximize your effort in minimal time, allowing you to get fit without sacrificing your schedule.

Quick Stats Box:

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

Warm-Up (5 minutes)

Before diving into the workouts, warm up your body to prevent injury and enhance performance.

1. Arm Circles

   • Duration: 30 seconds
   • Set: 1
   • Rest: None
   • Form Cue: Keep your arms straight and make small circles, gradually increasing the size.

2. High Knees

   • Duration: 30 seconds
   • Set: 1
   • Rest: None
   • Form Cue: Drive your knees up towards your chest while keeping your core engaged.

3. Bodyweight Squats

   • Duration: 1 minute
   • Set: 1
   • Rest: None
   • Form Cue: Keep your chest up and push your hips back as if sitting into a chair.

4. Lateral Lunges

   • Duration: 1 minute
   • Set: 1
   • Rest: None
   • Form Cue: Step to the side and push your hips back, keeping your opposite leg straight.

5. Dynamic Stretching (Leg Swings)

   • Duration: 1 minute
   • Set: 1
   • Rest: None
   • Form Cue: Swing one leg forward and backward, then switch legs.

Full Body Workouts

1. Circuit 1: Bodyweight Blast

• Push-Ups

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

• Jump Squats

  • Reps: 12
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Land softly and ensure your knees don’t go past your toes.
  • Modification: Bodyweight squats for easier version; add a tuck jump for harder.

2. Circuit 2: Strength & Cardio Combo

• Burpees

  • Reps: 8-10
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Jump explosively at the top and land softly.
  • Modification: Step back instead of jumping for easier version; add a push-up for harder.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your core tight and move your knees quickly towards your chest.
  • Modification: Slow down the movement for easier version; increase speed for harder.

3. Circuit 3: Core & Stability

• Plank

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

• Russian Twists

  • Reps: 10-12 (each side)
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your back straight and twist from your torso.
  • Modification: Keep your feet on the ground for easier version; lift your feet for harder.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------|---------------|------|---------------|------------------------------------| | Push-Ups | 10-15 reps | 3 | 30 seconds | Knee push-ups / Decline push-ups | | Jump Squats | 12 reps | 3 | 30 seconds | Bodyweight squats / Tuck jumps | | Burpees | 8-10 reps | 3 | 30 seconds | Step-back burpees / Add push-up | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down / Increase speed | | Plank | 30 seconds | 3 | 30 seconds | Drop to knees / Side plank | | Russian Twists | 10-12 (each) | 3 | 30 seconds | Feet on ground / Lift feet |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Forward Fold

   • Duration: 1 minute
   • Set: 1
   • Rest: None
   • Form Cue: Bend at the hips and let your head hang heavy.

2. Child’s Pose

   • Duration: 1 minute
   • Set: 1
   • Rest: None
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Set: 1
   • Rest: None
   • Form Cue: Keep your back straight as you reach for your toes.

Complete in: 20 minutes

Conclusion

These full-body workouts are designed for busy professionals seeking efficiency without compromising effectiveness. Aim to complete these routines 3 times a week, ensuring rest days in between for recovery. As you progress, consider increasing reps or sets, or adding light dumbbells to enhance intensity.

Ready to take your fitness journey to the next level? Consider personalized coaching with real-time feedback to ensure you’re maximizing your workouts.