Best Full Body Workouts for Weight Loss: 5 Routines Under 20 Minutes

Finding time to work out can be a challenge for busy professionals. Gym intimidation, limited space, and the pressure to achieve results can make it feel impossible to stay on track with weight loss goals. Fortunately, effective full-body workouts can be done at home in under 20 minutes, making them perfect for your hectic schedule.

Quick Stats Box

• Total Time: 20 minutes
• Equipment Needed: Yoga mat (optional), bodyweight, light dumbbells (optional)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Full Body Workout Routines

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and move in small circles.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level, pump your arms.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as if sitting in a chair.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand tall and rotate your torso side to side.

5. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Land softly with knees slightly bent.

Workout Routines

Routine 1: Bodyweight Blast

• Push-Ups

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

• Bodyweight Squats

  • Reps: 15
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep weight in your heels and push through to stand.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your core tight and drive knees towards chest.

Routine 2: Dumbbell Dynamic Duo

• Dumbbell Deadlifts

  • Reps: 12
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight and hinge at the hips.
  • Modification: Use water bottles if no dumbbells are available.

• Dumbbell Shoulder Press

  • Reps: 10-12
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Press dumbbells overhead while keeping your core engaged.

• Dumbbell Lunges

  • Reps: 10 per leg
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Step forward and keep your front knee over your ankle.

Routine 3: Cardio & Core

• Burpees

  • Reps: 8-10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Jump high and land softly to absorb impact.

• Plank Jacks

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body straight and jump feet in and out.

• Russian Twists

  • Reps: 15 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Lean back slightly and twist your torso to the sides.

Routine 4: HIIT Full Body

• Jump Squats

  • Reps: 10-12
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly and keep your knees aligned.

• Push-Up to T-Plank

  • Reps: 8-10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Rotate your body to the side after each push-up.

• High Knees

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep a quick tempo, driving knees high.

Routine 5: Strength & Stability

• Single-Leg Deadlift

  • Reps: 10 per leg
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight and hinge at the hips.

• Wall Sit

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back flat against the wall and thighs parallel to the ground.

• Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels.

Cool Down (3-5 minutes)

1. Child’s Pose

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

2. Seated Forward Fold

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

3. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull your heel towards your glutes while standing tall.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modifications | |------------------------------|---------------|------|-------|-------------------------------------| | Push-Ups | 10-15 | 3 | 30s | Knee Push-Ups | | Bodyweight Squats | 15 | 3 | 30s | Chair Squats | | Mountain Climbers | 30 seconds | 3 | 30s | Slow Mountain Climbers | | Dumbbell Deadlifts | 12 | 3 | 30s | Use water bottles | | Dumbbell Shoulder Press | 10-12 | 3 | 30s | No weights | | Burpees | 8-10 | 3 | 30s | Step Back Burpees | | High Knees | 30 seconds | 3 | 30s | March in Place |

Complete in: 20 minutes

Incorporating these quick full-body workouts into your weekly routine can help you achieve your weight loss goals effectively. Aim to complete these workouts 3 times a week with rest days in between to allow your body to recover.

Conclusion

Ready to take your fitness journey to the next level? Start with these 20-minute full-body workouts and watch your strength and endurance improve. As you progress, consider adding weights or increasing the intensity to continue challenging your body.

For personalized coaching and real-time feedback, consider HipTrain's live 1-on-1 sessions with certified trainers. They are HSA/FSA eligible and offer flexible scheduling to fit your busy lifestyle.