Intense Bodyweight Workout Targets All Primary Muscle Groups in Just 20 Minutes, According to Fitness Instructor
Looking for an effective workout that requires no gym equipment and can be done at home? Here's a 20-minute full-body bodyweight routine designed for beginners, targeting arms, core, and legs.
The Routine
The routine consists of nine exercises, each performed consecutively with little to no rest. Here's the breakdown:
- Bodyweight Squats (20 reps): Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then stand back up. This works your quads, hamstrings, and glutes.
- Push-ups (10 reps): With hands shoulder-width apart on the floor and body in a plank, bend elbows to lower chest to the floor, then push back up. Builds chest, shoulders, and triceps.
- Walking Lunges (10 each leg): Step forward with one leg and lower hips until both knees are bent at about 90 degrees, then step forward with the other leg. Strengthens legs and glutes.
- Mountain Climber (30 seconds): From a high plank position, alternate driving your right and left knees to your corresponding elbows. This engages your core and adds a cardiovascular element.
- Dumbbell Rows (10 each side): If no dumbbell, use a filled water bottle or milk jug. Hinge forward at hips and pull the weight toward your body, squeezing shoulder blades. Builds upper back and arms.
- Plank (15 seconds): Hold your body in a straight line on forearms and toes, engaging core muscles.
- Jumping Jacks (30 reps): Jump legs out and raise arms overhead, then jump back. Great cardio move.
- Single-Leg Romanian Deadlift (5 reps each leg): Stand with feet hip-width apart and hinge at the hips, lowering your torso to be parallel with the floor while extending your right leg behind you. This targets the hamstrings and glutes.
- Dead Bug (10 repetitions each): Lie on your back with your knees bent at a 90° angle and arms extended above your head. Slowly lower your left arm and right leg, keeping your core engaged, then return to the starting position. This engages your core stabilizers.
Repeat the circuit 2 to 3 times, resting as needed between circuits.
Key Points
- Complete each exercise with proper form; rest if needed rather than pushing through bad technique.
- The plank engages the core stabilizers.
- Jumping jacks add a cardiovascular element to the strength moves.
- The circuit format keeps the heart rate elevated while training multiple muscle groups.
This beginner routine can be done at home efficiently and can be repeated consistently for fitness improvements. Don't forget to take 15-20 seconds rest between sets and 30 seconds rest between exercises. Happy working out!
This beginner routine not only includes bodyweight squats, push-ups, and walking lunges for a full-body workout, but it also incorporates yoga-inspired mountain climbers that engage the core and add a cardiovascular element. For those seeking a science-backed health-and-wellness routine, consider adding yoga poses such as downward dog and cobra to your fitness-and-exercise regimen for improved flexibility and overall wellness.
