Look, it’s no secret that life is suuuper feels unpredictable right now. And TBH, it can sometimes be a lil’ hard to squeeze in your endorphin-boosting workout (no shame). That’s why I’ve put together the best 20-minute full body sweat sesh for you that requires (wait for it) absolutely *no equipment*. But hold up, is a 20-minute workout actually effective, you ask? Turns out the answer is yes.
Any kind of movement is good movement. You should be aiming to get at least 30 minutes of physical activity every day, and the intensity of those activities is based on your skill level—beginners should take it easy and focus on their form; then, once you’ve got that down, you can start leveling up the effort by pushing yourself harder. Most advanced worker-outers typically find themselves desiring longer workouts. However, if you are new to the game, 20 to 30 minutes is a great daily goal.
The best part of this workout is that it can be done anywhere and by anyone, regardless of if you’re new to exercising or not. As we build our fitness routines, we first need to be able to move with just our body weight, which is why this workout is excellent for beginners. If you’re advanced, then you should focus on getting as many reps as possible so that it becomes an endurance workout, too.
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The best part? This is the kind of routine that you can do just about every day. As you do the workout more and more you’ll start to see yourself improving at each exercise and eventually, increasing the number of reps you can do. At some point, you’ll feel ready for more and that’s when you can implement equipment like dumbbells or bands. Now, time to start sweating!
Here’s The Breakdown
Time: 20 minutes
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Equipment: Mat
Good for: Full body-toning
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.
1. High Knees
How to: Start in a standing position on mat. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Return to standing with arms by sides, then repeat on opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.
2. Butt Kicks
How to: Start standing, core engaged. Bring right heel behind you to touch right glute. Bring right foot back down to ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.
3. Jumping Jacks
How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.
4. Inchworm Walkouts
How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. Complete as many reps as possible in 30 seconds, and then continue to the next move.
5. Lateral Bear Crawl
How to: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of mat. Move hands and feet left for three steps, keeping hips stable, head in line with tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Move 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.
6. Alternating Side Plank
How to: Start in elbow plank position, shoulders over elbows and feet hip-width apart. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. Bring right hand back down to the ground, and switch sides. Complete as many reps as possible in 30 seconds, alternating sides, and then continue to the next move.
7. Bodyweight Squat
How to: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.
8. Pushup Hold
How to: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down and hold in place about 6 inches above mat. Drop to knees to press back up to plank. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
9. Triceps Dips
How to: Start in a “crab” position, stomach facing upward, fingers pointing toward toes, and butt lifted about 6 inches off ground. Put weight in arms, then keep core engaged as you alternate bending and extending arms. Elbows should point backward the entire time. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
10. Quick Feet
How to: Start in a wide stance with hands out front of you and knees bent. Keeping the core tight, alternate moving your right and left feet a few inches off the ground at a quick pace. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
11. Bodyweight Squat
How to: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.
12. Pushup Hold
How to: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down and hold in place about 6 inches above mat. Drop to knees to press back up to plank. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
13. Triceps Dips
How to: Start in a “crab” position, stomach facing upward, fingers pointing toward toes, and butt lifted about 6 inches off ground. Put weight in arms, then keep core engaged as you alternate bending and extending arms. Elbows should point backward the entire time. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
14. Quick Feet
How to: Start in a wide stance with hands out front of you and knees bent. Keeping the core tight, alternate moving your right and left feet a few inches off the ground at a quick pace. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
15. Reverse Lunge To Single-Leg Deadlift
How to: Start standing on left foot. Step right foot back, dropping right knee to “kiss” the ground. Press through left heel, and without putting right foot on ground, reach right leg and right arm out in both directions while hinging at the hips until torso is parallel with the floor, forming one long line with body. Return to start. Complete as many reps as possible on one side in 45 seconds, rest for 10 seconds, then do as many reps as possible on other side in 45 seconds. Rest for another 10 seconds, then proceed to the next move.
16. Seated Straight-Leg Lift
How to: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with left leg. Complete as many reps as possible in 45 seconds, alternating legs, then rest for 10 seconds. Continue to the next move.
17. Plank Rotation
How to: Start in elbow plank position. Rotate open to left side, keeping hips stable and core engaged. Return to start and repeat on right side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Continue to the next move.
18. Reverse Lunge To Single-Leg Deadlift
How to: Start standing on left foot. Step right foot back, dropping right knee to “kiss” the ground. Press through left heel, and without putting right foot on ground, reach right leg and right arm out in both directions while hinging at the hips until torso is parallel with the floor, forming one long line with body. Return to start. Complete as many reps as possible on one side in 45 seconds, rest for 10 seconds, then do as many reps as possible on other side in 45 seconds. Rest for another 10 seconds, then proceed to the next move.
19. Seated Straight-Leg Lift
How to: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with left leg. Complete as many reps as possible in 45 seconds, alternating legs, then rest for 10 seconds. Continue to the next move.
20. Plank Rotation
How to: Start in elbow plank position. Rotate open to left side, keeping hips stable and core engaged. Return to start and repeat on right side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Continue to the next move.
21. Triple Triple
How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time. Complete as many reps as possible in 30 seconds, and then continue to the next move.
22. Reverse Table Top Pull Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat.Complete as many reps as possible for 30 seconds, and then continue to the next move.
23. Plank Hold
How to: Place forearms on the ground. Lift the body up, keeping head in line with heels, shoulders over elbows,and feet hip-distance apart. Keep feet together, or move them apart to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds, and then continue to the next move.
24. Triple Triple
How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time. Complete as many reps as possible in 30 seconds, and then continue to the next move.
25. Reverse Table Top Pull Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat.Complete as many reps as possible for 30 seconds, and then continue to the next move.
26. Plank Hold
How to: Place forearms on the ground. Lift the body up, keeping head in line with heels, shoulders over elbows,and feet hip-distance apart. Keep feet together, or move them apart to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds.
But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more! And if you want streaming video versions of all eight workouts, download our All/Out Studio app (it comes with a free seven-day trial).
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