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20-Minute Full-Body Workout You Can Do at Home

Published May 29, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

20-minute-full-body-workout-you-can-do-at-home
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"20-Minute Full-Body Workout You Can Do at Home", "datePublished":"May 29, 2019", "description":"Can you really get results doing a full-body workout at home? Yes, you can—and it only takes 20 minutes.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/05/20-minute-full-body-at-home-thumbnail.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1"><u>Warm-Up</u>: 20 seconds on, 10 seconds off (3 rounds)</a></li> <li><a href="#section2"><u>Workout Block #1</u>: 20 seconds on, 10 seconds off (8 rounds)</a></li> <li><a href="#section3"><u>Workout Block #2</u>: 60 seconds on, 5 seconds off (3 rounds)</a></li> <li><a href="#section4">Awesome Workout—What’s Next?</a></li> </ul> </div> <section> <p align="justify">You’re short on time and don’t have a gym membership. So, you ask, what is the best beginner full-body workout at home you can do and still get results? <i>Is that even possible</i>?</p> <p align="justify">It’s one hundred percent possible, no matter your current fitness level. Actually, using bodyweight, functional fitness exercises and fat-burning techniques like <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training </a>(HIIT) and <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-circuit-training-and-is-it-right-for-you/" rel="noreferrer">circuit training</a>, you can lose weight and add muscle in only 20 minutes per day. Don’t believe us? Then give this full-body workout a try.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2><u>Warm-Up</u>: 20 seconds on, 10 seconds off (3 rounds)</h2> <p align="justify"><b>Time:</b> 3 minutes <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4"> </video> </div> <h3>1. Step Jacks</h3> <p align="justify">Step jacks are an effective, <a target="_blank" href="https://www.warriormade.com/content/exercise/best-low-impact-cardio-exercise-for-weight-loss/" rel="noreferrer">low-impact</a> fitness exercise to get you breathing and ready to exercise.</p> <p align="justify">Use jumping jacks or another plyometric exercise to advance this exercise.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/RUSSIAN-TWIST.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/RUSSIAN-TWIST.mp4" type="video/mp4"> </video> </div> <h3>2. Russian Twists</h3> <p align="justify">Russian twists will warm up your core and muscles and prepare you for workout block #1. </p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/great-warm-up-graphic-0179.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lgreat-warm-up-graphic-0179.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/great-warm-up-graphic-0179.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/great-warm-up-graphic-LR-0179.jpg" class="img-fluid" alt="great-warm-up-graphic-0179"> </picture> </div> </div> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2><u>Workout Block #1</u>: 20 seconds on, 10 seconds off (8 rounds)</h2> <p align="justify"><b>Time:</b> 12 minutes</p> <p align="justify">This <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training </a>(HIIT) workout cycles through three exercises. Do all three exercises in a cycle, then repeat.</p> <p align="justify">Good luck!</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4"> </video> </div> <h3>1. Sit to Stands</h3> <p align="justify">Our favorite <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">beginner squat</a> exercise is the sit to stand. Use a chair or another target for each rep. Shift your weight to your heels in the starting position so <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">your glutes</a> get activated</p> <p align="justify">More intermediate and advanced exercise options include full squats and jumping squats.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BURPEE-WALKOUT.mp4" type="video/mp4"> </video> </div> <h3>2. Burpee Walkouts</h3> <p align="justify">Keep your core tight and your shoulders active—your legs will already be tired from exercise #1. </p> <p align="justify">The starting position is the same as the finishing position: standing tall. <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">Squeeze your glutes</a> at the top of each rep to ensure you aren’t hunched over or slouching.</p> <p align="justify">For a more intermediate and advanced workout, try regular <a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises/" rel="noreferrer">burpees</a>.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/UP-DOWN-DOG.mp4" type="video/mp4"> </video> </div> <h3>3. Up Down Dogs</h3> <p align="justify">Your body is in a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank </a>in the starting position. Pushing through your hands and keeping a tight core, move from downward dog to upper dog. </p> <p align="justify">For a more advanced workout, use <a target="_blank" href="https://www.warriormade.com/content/exercise/a-step-by-step-guide-to-perfect-hindu-pushups/" rel="noreferrer">hindu push-ups</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2><u>Workout Block #2</u>: 60 seconds on, 5 seconds off (3 rounds) </h2> <p align="justify"><b>Time:</b> 3.5 minutes</p> <p align="justify">After 2 blocks of <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT), you’ll finish up with a <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-circuit-training-and-is-it-right-for-you/" rel="noreferrer">circuit workout.</a></p> <p align="justify">The two exercises, shoulder bridge holds and bicycles, really work your core. Give it everything you’ve got! </p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-HOLD.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-HOLD.mp4" type="video/mp4"> </video> </div> <h3>1. Shoulder Bridge Holds</h3> <p align="justify">This bodyweight exercise is all about core stability. Instead of getting your heart rate up, hold this isometric position for all 60 seconds. If you need a quick break, take it, then get back into it.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/BICYCLES.mp4" type="video/mp4"> </video> </div> <h3>2. Bicycles</h3> <p align="justify">Alternate elbow to opposite side knee touches, repeating on each side. bicycles work your core muscles, hip flexors, and obliques. Do these for 60 seconds, taking as few breaks as you can in between. </p> <p align="justify">Both exercises in this circuit uses a ton of core muscles, so take a deep breath in between exercises and get to work (remember, you only have five seconds). </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Awesome Workout—What’s Next?</h2> <p align="justify">You just finished a killer strength and fitness workout—in 20 minutes. Awesome job! </p> <p align="justify">Did you surprise yourself? Were some exercises more challenging or easier than you thought? Will you try intermediate or advanced exercises next time? </p> <p align="justify">We’d love to hear about your workout. So come <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">join our fitness tribe</a>! </p> <p align="justify">Not only will you find more total body workouts and <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">fitness advice</a> in our fitness tribe, but a community of coaches and members. With us, a <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">total body transformation</a> isn’t just possible―it’s enjoyable, too.</p> </section> </article>

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