It’s no secret that life is unpredictable and it can be hard to find time to work out. We’ve created a 20-minute full body workout that doesn’t require any equipment. Some people might wonder if a 20-minute workout is effective, and the answer is yes.

You should aim to get at least 30 minutes of physical activity every day. The intensity of the activity should be based on your skill level. If you are a beginner, you should take it easy and focus on your form. Once you have that down, you can start increasing the intensity. Most advanced worker-outers typically desire longer workouts, but if you are new to the game, 20 to 30 minutes is a great goal to start with.

This workout is accessible to everyone, regardless of their level of fitness. It is a great workout for beginners because it only uses bodyweight. For people who are more advanced, the focus should be on doing as many repetitions as possible to turn it into an endurance workout.

If you’re short on time, here are some tips to make sure your workout is still effective.

The appeal of a 20-minute workout is that it doesn’t take up a lot of time. You can do it during your lunch break and still have time to spare after changing and showering.

The first question we asked Rhoda Lucas, a dietitian and strength athlete, was whether or not you can do much good in 20 minutes. Rhoda says that the answer is yes – you can indeed do a lot of good in just 20 minutes.

The best part of this workout routine is that it can be done almost every day. You will see yourself improve with each exercise and eventually be able to do more repetitions. Once you feel ready for more, you can add equipment such as dumbbells or bands. Now it’s time to start sweating!

Does It Need to Be Intense?

Some benefits of low-intensity exercise are that it can help reduce stress, help with body fat, and improve baseline fitness. If a person only does high-intensity exercises, they may create a long-term problem.

Can It Help You Stay in Shape?

Doing longer training sessions is beneficial whenever possible. Maintaining or absolute beginners can do well with 20-minute sessions. The quality of the workout may be questioned because it does not allow for a progressive warm-up, time to adapt, and progressive overload, then time to recover before the next session.

How much time can you give to exercise every day? If you can only spare 20 minutes, then you should focus on additional forms of exercise and lifestyle changes, such as getting better sleep, improving your digestion, and adding active exercises to your daily routine.

What Are the Best Types of Exercise to Do in 20 Minutes?

You can get a good workout in 20 minutes, depending on your fitness level and ability. It is especially beneficial if you have a specific goal in mind, such as training a particular muscle group, increasing your flexibility, or improving your cardiovascular health. However, it is important to be aware of the potential dangers of exercising too intensely without proper preparation.

Lose Weight

Equipment that can be used for full-body exercise includes barbells, dumbbells, or a TRX system. Full-body exercise uses as many joints and muscles as possible. This could be through lifting weights, bodyweight exercises, or total-body cardiovascular exercises like running, rowing, or a weights circuit.

Build Muscle

Work for the biggest muscle groups and follow the types of movement that happen in real life, like pushing, pulling, twisting, lifting, slamming, or throwing.

Get Fitter

Choose exercises that will increase your heart rate and that you can sustain for a longer period of time. This will help you gradually increase your threshold. Cycling is a good way to do this.

20-Minute Workout #1

Each circuit has six exercises that you do for thirty seconds each with a thirty second rest in between each exercise Use this workout to hit your whole body, building muscle and losing fat. There are two circuits, one for the lower body and one for the upper body, each lasting ten minutes. Within each circuit, there are six exercises that you do for thirty seconds each with a thirty second rest in between each exercise.

You will be working through multiple circuits of weighted exercises, as many as possible. To find your starting weight, establish how much weight you can do for each exercise before you reach failure. This should be a weight you can do for three sets of ten to twelve reps, with a strict fourty-five second rest in between sets. Each rep should take four seconds to complete, with two seconds to lower the weight and two seconds to raise it. There should be no pauses in the move or in between reps. You should be close to failure towards the end of set two and unable to fully complete set three. This will give you the starting weight for your exercise.

45° Leg Press

Reps: 10

Sit on the leg press machine with your back flat against the pad and your feet shoulder-width apart and high on the plate. Extend your legs to push the weight up, then slowly lower it back down. Maintain a controlled pace throughout the exercise, avoiding any pauses at the top or bottom of the move.

Leg Curl

Reps: 10

You can exercise your legs by using a machine at the gym, or by sitting or lying down on a gym ball. When using a machine, curl your leg backward from the knee and avoid any movement in your upper body. If sitting, make sure you keep your back against the backrest and don’t allow your hips to lift from the seat. When using a ball, maintain downward pressure through your heels throughout the exercise.

Walking Lunge

Reps: 10 each leg

Lift your leg through and up as if you are stepping over a box when you take a long, deep stride forward. Your chest should be up at all times.

Dumbbell Bent-Over Row or Seated Row

Reps: 10

When doing a bent-over row, lift the weights so that they are parallel to your body and your elbows are pointing upwards. Do not look in the mirror; instead, keep your eyes focused on the floor. When doing a seated row, make sure that your arms are fully extended and that you are retracting your shoulder blades each time you move your elbows back.

Dumbbell Bench Press

Reps: 10

To achieve a full stretch of your chest muscles, lower the weights to the bottom of your range of motion. To increase your range, turn the weights outwards slightly at the bottom before pressing them up until your arms are straight. Remember to inhale as you lower and exhale as you press, and keep your back flat on the bench throughout the exercise.

Seated Dumbbell Overhead Press

Reps: 10

Start by sitting on the floor with your legs in front of you. Press the weights overhead, and then bring them back down to your shoulders. Keep your back straight and your chest lifted. Focus on keeping your core tight throughout the movement.

20-Minute Workout #2

Here’s The Breakdown

Time: 20 minutes

Equipment: Mat

Good for: Full body-toning

Assuming you are able to maintain proper form throughout the duration of the exercise, you should complete as many reps as possible. If you are unable to maintain proper form, it is advisable to take a break in order to avoid injury.

High Knees

Stand on a mat and raise one knee to hip level, keeping the foot flexed. At the same time, bring the arm on the same side forward and the other arm back. Return to the starting position and repeat with the other side.

Butt Kicks

To start, stand with your core engaged. bring your right heel behind you to touch your right glute, and then bring your right foot back down to the ground. Repeat on the opposite side. Keep alternating sides and speeding up for an added challenge. Do as many reps as possible in 30 seconds, then continue to the next move.

Jumping Jacks

Start by standing with your hands by your sides. Jump your legs open, slightly wider than hip-distance, while bringing your hands up overhead. Jump your legs back together and your arms down by your sides, then repeat. Complete as many repetitions as possible in 30 seconds, and then continue to the next move.

Inchworm Walkouts

Stand up, then fold forward. Keeping your legs straight (slightly bent at the knees if your hamstrings are tight), begin walking your hands out until your shoulders are over your wrists and your body is straight. Walk your hands back toward your feet, keeping your legs as straight as possible. Return to standing. Complete as many reps as possible in 30 seconds, and then continue to the next move.

Lateral Bear Crawl

Start in bear plank with your shoulders over your wrists, knees under your hips, and a few inches off of the mat. Move your hands and feet left for three steps, keeping your hips stable, head in line with your tailbone, and knees lifted off of the floor. Don’t let your feet or hands cross. Move your hands and feet right for three steps. Complete as many reps as possible in 30 seconds, alternating directions, and then continue to the next move.

Alternating Side Plank

Start in elbow plank position with shoulders over elbows and feet hip-width apart. From there, rotate your right arm up towards the ceiling, opening up the chest. Bring your right hand back down to the ground and repeat on the other side. Alternate sides as many times as possible in 30 seconds.

Bodyweight Squat

To complete this exercise, stand with your feet hip-distance apart and your toes pointed out slightly. Head in line with your tailbone, sit back and shift your hips back. Lower down until your thighs are parallel with the ground. Drive up through your heels to standing and repeat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.

Pushup Hold

To do this exercise, start by getting into plank position with your shoulders over your wrists and your feet hip-distance apart. Then, keeping your body in a straight line from your head to your heels, lower your body down until your arms are bent at a 90-degree angle. Hold this position for about six inches above the mat, and then drop down to your knees and press back up to plank. Repeat this as many times as you can in 45 seconds, and then rest for 10 seconds before moving on to the next exercise.

Triceps Dips

Start by lying on your stomach with your fingers pointing towards your toes and your body lifted about 6 inches off the ground. Put your weight in your arms and then engage your core as you alternate between bending and extending your arms. Your elbows should point backwards the entire time. Complete as many reps as possible in 45 seconds. Take a 10 second break and then continue to the next move.

Quick Feet

Place your feet wide apart, with your hands out in front of you and your knees bent. Keep your core muscles tight, and quickly alternate lifting your right and left feet a few inches off the ground. Do as many repetitions as you can in 45 seconds, then rest for 10 seconds before moving on to the next exercise.

Reverse Lunge To Single-Leg Deadlift

To begin, stand on your left foot with your right foot behind you and your right knee bent toward the ground. Press into your left heel and, without putting your right foot on the ground, reach your right leg and arm out to the sides at the same time as you hinge at your hips until your torso is parallel with the floor. Return to the starting position and repeat for 45 seconds. Then switch sides and repeat.

Seated Straight-Leg Lift

Sit with your legs out in front of you and your back straight. Lean forward slightly and raise your right heel off the ground 3 to 5 inches. Lower it and repeat with your left leg. Repeat this as many times as you can in 45 seconds, then rest for 10 seconds.


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

Learn More About Elegant Eating and How to Get Started

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