Finding time to work out can be challenging, especially if you have a busy schedule. But did you know you can get a full-body workout in just 20 minutes using only your body weight? Bodyweight exercises like pushups, squats, and plank variations are versatile and can be done anywhere without any equipment. In this article, I will share a 20-minute body weight routine that targets all the major muscle groups for an effective total-body workout that anyone can fit into their schedule.
The Routine
The routine is split into 4 circuits that will be repeated for a total of 5 rounds. Each circuit focuses on a different part of the body. Take 60 seconds to complete each exercise in the circuit before moving to the next one. Then take a 30 second rest period before starting the next circuit.
Circuit 1: Upper Body Push
- Pushups – 10-15 repetitions
- Shoulder Taps – 10 each side
- Tricep Dips – 10-15 repetitions
Circuit 2: Lower Body
- Bodyweight Squats – 10-15 repetitions
- Leg Raises – 10 each leg
- Jumping Jacks – 20 repetitions
Circuit 3: Core
- Plank – 30 seconds
- Bicycle Crunches – 10-15 each side
- V-ups – 10 repetitions
Circuit 4: Upper Body Pull
- Pullups – 5-10 repetitions
- Inverted Rows – 10 repetitions
- Bent Over Row – 10 each side
After completing all 4 circuits, rest for 1-2 minutes before starting the next round. Stick with it for a total of 5 rounds and your workout will be complete in 20 minutes. The circuits are designed to challenge your whole body with limited rest periods to keep your heart rate elevated.
Modifications
The routine can be modified based on your fitness level. Here are some options:
Beginner Modifications
- For pushups, perform from your knees instead of toes
- Do squats holding on to a chair or wall for support
- Lay on your back for the inverted row and pull with one leg extended
- Skip pullups and do inverted rows only
Intermediate Modifications
- Increase reps in each exercise by 5-10 each round
- Do pushups with feet raised on a step or bench
- Add a weight plate or backpack for squats
- Hold plank for 45 seconds instead of 30
Advanced Modifications
- Do full pushups with hand release clap between
- Add a jump at the top of each bodyweight squat
- Do rotating plank with arm & opposite leg lift
- Add weight with a backpack for pullups
Tailor the routine to your current fitness level with these modifications. Start at a beginner level and challenge yourself more each time you do the routine.
Benefits of Bodyweight Training
Bodyweight exercises provide numerous benefits and are a very effective form of training. Here are some of the key advantages of including bodyweight exercises in your routine:
Full Body Workout
Properly constructed bodyweight routines like the one outlined here target all the major muscle groups – chest, back, shoulders, arms, abdominals and legs. This makes bodyweight training a highly efficient way to work your entire body.
Portability
You do not need a gym membership or any equipment to do bodyweight exercises. This makes them very convenient to do anywhere, whether at home, outdoors or while traveling. All you need is a little space.
Free
Bodyweight training does not require any financial investment. You don’t have to buy weights, machines or pay gym membership fees. This makes it very accessible for most people.
Improves Functional Strength
Exercises like pushups, squats and planks train functional patterns of movement that translate directly to everyday activities. This type of strength is more applicable to real life.
Gets Your Heart Pumping
With limited rest periods between circuits, this 20-minute routine will significantly elevate your heart rate and provide a cardio challenge. This improved cardiovascular fitness has potent health benefits.
Progression is Easy
As your strength increases, it is simple to make bodyweight exercises more challenging by changing the angle, pace or adding instability. This allows for continual progression over time.
Does a 20-minute full body bodyweight routine sound doable to you? Give this one a try and experience the benefits of bodyweight training for yourself. Stick with consistent practice and you will start seeing results.
Sample 4-Week Schedule
To get the most out of this 20-minute routine, schedule it 2-3 times per week on non-consecutive days. Here is a suggested 4-week schedule you can follow:
Week 1
- Monday: Complete routine at beginner level
- Wednesday: Complete routine at beginner level
- Friday: Complete routine at intermediate level
Week 2
- Monday: Complete routine at intermediate level
- Wednesday: Complete routine at intermediate level
- Friday: Complete routine at intermediate level
Week 3
- Monday: Complete routine at intermediate level
- Wednesday: Complete routine at advanced level
- Friday: Complete routine at advanced level
Week 4
- Monday: Complete routine at advanced level
- Wednesday: Complete routine at advanced level
- Friday: Complete routine at advanced level
Sticking to a schedule will ensure you are consistently challenging your body. Start at the beginner level if needed and progress the difficulty each week. Take a rest day between workout days to allow your muscles to recover. Listen to your body and don’t be afraid to repeat a week if needed. Stay consistent and you will start seeing results.
Sample Meal Plan
To optimize results from your new bodyweight routine, focus on eating a healthy, balanced diet. Fuel your workouts with the right nutrients to support muscle growth and recovery. Here is a sample meal plan you can follow:
Breakfast
- Oatmeal with berries and nuts
- Hard boiled eggs with avocado toast
- Yogurt parfait with granola
Snack
- Protein shake
- Apple with peanut butter
- Carrot sticks and hummus
Lunch
- Turkey and cheese sandwich
- Tuna or chicken salad
- Lentil soup
Snack
- Greek yogurt
- Veggie sticks with nut butter
- Fruit smoothie
Dinner
- Salmon with roasted vegetables
- Chicken stir fry
- Tofu curry
Post-Workout Snack
- Whey protein shake
- Greek yogurt with granola
- Banana with nut butter
Eat enough whole foods like lean proteins, healthy fats, complex carbs and produce to fuel your workouts and support muscle growth. Staying hydrated is also important. Following a plan like this can help maximize results from your bodyweight training.
Stretching For Recovery
Stretching should be part of your routine to aid recovery between workouts. Tight muscles are more prone to injury and less able to handle intense training sessions. Devote 5-10 minutes after your bodyweight circuit to stretches for the major muscle groups you worked. Some effective stretches to include are:
Chest stretch
Stand with feet shoulder-width apart. Interlace fingers behind back and press chest forward gently. Hold for 30 seconds.
Shoulder stretch
Stand with feet hip-width apart. Reach one arm across chest and pull gently towards opposite shoulder. Hold for 30 seconds each side.
Hip flexor stretch
Kneel on one leg with other knee bent in front. Press hips forward while leaning torso over bent knee. Hold for 30 seconds each side.
Hamstring stretch
Sit with one leg straight out in front. Bend other leg to reach toes or shin. Hold for 30 seconds each leg.
Consistency with these stretches over time will keep your muscles flexible and primed for continued progress in your bodyweight training.
Sample 4-Week Results
Sticking to a 20-minute bodyweight routine like the one outlined here 2-3 times per week along with healthy eating and stretching can yield big results in just 4 weeks. Here are some sample results you may see:
Week 1:
- Improved pushup form and ability to complete 5-10 reps
- Increased squat depth with good stability
- Stronger during intermediate level circuits
Week 2:
- Pushups easier with improved strength
- Squats feel lighter with engaged muscles
- Planks and core work feels more stable
Week 3:
- Pushups smoother with faster reps
- Squats deeper and more powerful
- Pullups possible or assisted versions stronger
Week 4:
- Pushups with perfect form for 15+ reps
- Bodyweight squats feel very easy
- Planks and ab exercises challenging
Along with these performance gains, you may see increased definition in your muscles from body fat loss. Overall energy levels rise as cardiovascular