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

For busy professionals, finding time to work out can feel impossible amidst the chaos of daily responsibilities. You might feel intimidated by the gym or worry about not having enough time for a full workout. The good news is that you can achieve an effective full body workout in under 20 minutes from the comfort of your own home. Let’s dive into seven quick workouts that will keep your body fit and energized.

Quick Stats Box:

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

Warm-Up (5 minutes)

Start with a dynamic warm-up to prepare your body for the workout. This can include:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds per leg)
3. High Knees: 1 minute
4. Bodyweight Squats: 1 minute (slow tempo)
5. Torso Twists: 1 minute

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups: 10 reps, 3 sets, 30 seconds rest
  Form Cue: Keep your body straight from head to heels.
  Modification: Knee push-ups for an easier version.
• Bodyweight Squats: 15 reps, 3 sets, 30 seconds rest
  Form Cue: Push through your heels and keep your chest up.
  Modification: Reduce depth for a gentler squat.

2. Tabata Training (20 seconds on, 10 seconds off)

• Burpees: 8 rounds
  Form Cue: Jump high at the end and land softly.
  Modification: Step back instead of jumping for a lower impact.

3. Core and Cardio Combo

• Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your core tight and drive your knees towards your chest.
  Modification: Slow down the pace for an easier version.
• Plank Jacks: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your body straight as you jump your feet in and out.
  Modification: Step out one foot at a time.

4. HIIT (High-Intensity Interval Training)

• Jump Squats: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Land softly and keep your knees behind your toes.
  Modification: Regular squats for lower impact.
• Tuck Jumps: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Bring your knees to your chest and land softly.
  Modification: High knees instead of jumps.

5. Strength and Stability

• Lunges: 12 reps per leg, 3 sets, 30 seconds rest
  Form Cue: Step forward keeping your front knee over your ankle.
  Modification: Reverse lunges for less intensity.
• Plank: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your body in a straight line from head to heels.
  Modification: Drop to your knees for a gentler option.

6. Cardio Burst

• Skaters: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Leap side to side, landing softly on the opposite foot.
  Modification: Step side to side instead of jumping for less impact.

7. Full Body Flow

• Bear Crawls: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your knees close to the ground and move opposite arm and leg.
  Modification: Crawl slower for a gentler version.
• Wall Sit: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your back flat against the wall and thighs parallel to the ground.
  Modification: Reduce the time as needed.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest Time | |-----------------------|-----------------------|-------|---------------| | Push-Ups | 10 reps | 3 | 30 seconds | | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Burpees | 20 seconds | 8 | 10 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Jump Squats | 30 seconds | 3 | 30 seconds | | Lunges | 12 reps per leg | 3 | 30 seconds | | Bear Crawls | 30 seconds | 3 | 30 seconds |

Cool Down (3-5 minutes)

Finish with a cool-down to help your body recover. This can include:

1. Standing Forward Bend: 1 minute
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 30 seconds per leg
4. Cat-Cow Stretch: 1 minute

Complete in: 20 minutes

Conclusion

These seven full body workouts are designed for busy professionals who need effective and efficient exercise routines. You can easily fit them into your day, whether it's early morning, during a lunch break, or in the evening. As you progress, consider increasing the intensity by reducing rest times or adding weights.

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