20 Minute Full Body Workout

No Gym Needed: 3 Free Bodyweight Exercise Circuits

A 20 minute full body workout done the right way can be more effective than an hour in the gym if your goal is to burn fat and tone up.  So don’t worry if you only have 20 minutes to exercise.  You can get a lot out of 20 minutes.

I see a lot of sites where you get one workout idea on the page.  Here we like to give you three to choose from.  I recommend trying each of them a few times and noting what you like and don’t like about each.  Make sure you capture what was particularly challenging and maybe even what was too easy. 

After you do each of them 3 or 4 times, you will start to get a feel for which parts of which workouts work best for you.  At that point, you will know what adjustments to make to create a 20 minute workout that is right for you.

Try to move from exercise to exercise without rest.  Take your rest between sets, but while you are in a set, keep it moving.  That keeps the intensity up, keeps the calories burning, and makes these workouts highly effective fat burning workouts.

Workout 1:

3 Sets:

• Pushup to T position – 10 per side.
• Followed by a 30 second straight arm plank
• Lunges – 12 reps per leg
• 20 reps Bicycle exercise
• 2 minute Wall Sit
• Rest 2 minutes

Workout 2:

3 Sets:

• 15 Air Squats
• Pushups to failure
• 10 Split Single Leg Squats per leg
• Pull Ups to failure
• 20 Russian Twists
• Rest 2 minutes
  

Workout 3:

3 Sets:

• 50 Jumping Jacks
• 20 Mountain Climbers
• Side Planks – 30 seconds per side
• 25 Ab crunches
• 15 Jump Squats
• 20 Alternating Plank Pushups
• Rest 2 minutes
  

Pretty simple, right?  A 20 minute full body workout shouldn't be really hard to remember.  If it is, you'll have to keep checking your notes during the workout.  Sure, not the end of the world, but it's better to focus on the work at hand rather than trying to figure out what you should be doing next.