Here’s a 20-Minute Full Body Workout featuring the 5 best bodyweight exercises that hit all major muscle groups. You’ll build strength, burn fat, and improve endurance — all in just 20 minutes.
🔥 20-MINUTE FULL BODY WORKOUT
No Equipment | Bodyweight Only | Beginner to Intermediate
⏱ Format:
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5 Exercises
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4 Rounds
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Work: 40 seconds per move
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Rest: 20 seconds between exercises
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Optional: 1-minute rest between rounds
🧍♂️ Warm-Up (2 Minutes)
Do each for 30 seconds:
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Jumping Jacks
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High Knees
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Arm Circles
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Bodyweight Squats
🏋️♂️ The 5 Best Full-Body Exercises
1. Squats (Bodyweight or Jump Squats)
Target: Legs, glutes, core
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Keep feet shoulder-width apart
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Go low, squeeze glutes at the top
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Make it harder: Try jump squats
2. Push-Ups (or Knee Push-Ups)
Target: Chest, arms, shoulders, core
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Keep your body in a straight line
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Elbows at 45 degrees
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Beginners can do them on knees
3. Mountain Climbers
Target: Core, cardio, shoulders
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Drive knees to chest, fast pace
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Keep back flat and core tight
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Great for burning fat
4. Lunges (Alternating Legs)
Target: Quads, glutes, hamstrings, balance
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Step forward, drop back knee
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Keep front knee above ankle
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Option: Jumping lunges for challenge
5. Plank to Push-Up (Up-Downs)
Target: Core, shoulders, arms
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Start in plank → push up to hands
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Keep hips stable
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Builds strength & stability
🧘♂️ Cool Down (3 Minutes)
Hold each stretch for 30 seconds:
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Forward Fold (hamstrings)
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Cobra Stretch (abs & back)
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Child’s Pose (back, shoulders)
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Quad Stretch (each leg)
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Neck Rolls + Deep Breathing
✅ Tips:
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Keep water nearby
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Focus on proper form, not speed
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Repeat 3–4 times/week for results
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Track reps and progress each week
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