An Energizing 20-Minute Full Body Workout You Can Do Anywhere
In today’s fast-paced world, finding time for a workout can be challenging. However, a 20-minute full-body workout can provide significant benefits while fitting into even the busiest schedules. Best of all you can do this simple workout from home, in a hotel room or anywhere because it requires no special equipment. We’ll break down this simple full body workout into segments of 2 minutes per exercise, guiding you on how to perform each exercise effectively and how it will help maintain your fitness goals.
The Benefits of a Quick Full Body Workout
Before we dive into the simple exercises that make up our 20 minute full body workout, let’s reasons why people everywhere making it a part of their fitness lifestyle.
Efficiency: Short, intense workouts can provide the same benefits as longer sessions in a fraction of the time, making them perfect for busy individuals.
Total Body Engagement: This routine targets multiple muscle groups, promoting balanced strength and overall fitness.
Metabolic Boost: High-intensity exercises elevate your heart rate and metabolism, helping you burn calories even after the workout.
Convenience: You can do the 20 minute workout anywhere, eliminating the need for a gym or specialized equipment.
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The 20-Minute Full Body Workout Routine
This amazing full body workout consists of ten exercises, each lasting 2 minutes. Perform each exercise for the allotted time, with 30 seconds of rest in between. Adjust the intensity based on your fitness level, aiming to complete as many reps as possible within the 2-minute timeframe.
Exercise 1: What better way to start your full body workout and get your blood flowing with Jumping Jacks (2 minutes)
- Start with your feet together and arms at your sides.
- Jump your feet out wide while raising your arms overhead.
- Jump back to the starting position.
- Continue this motion for 2 minutes.
Exercise 2: Target the lower body with Bodyweight Squats (2 minutes)
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and hips, as if sitting back into an imaginary chair. Keep your back straight and chest up.
- Return to the starting position.
- Repeat for 2 minutes.
Exercise 3: Pump up your full body workout with Push-Ups (2 minutes)
- Start in a plank position with your hands shoulder-width apart.
- Lower your chest towards the ground by bending your elbows.
- Push back up to the plank position.
- Modify by doing knee push-ups if needed.
- Continue for 2 minutes.
Exercise 4: Hit the abs and lower body with High Knees (2 minutes)
- Stand with your feet hip-width apart.
- Lift your knees as high as possible, alternating rapidly.
- Engage your core and pump your arms for added intensity.
- Continue for 2 minutes.
Exercise 5: Engage your core and build overall body strength with Planks (2 minutes)
- Begin in a push-up position, then lower onto your forearms.
- Keep your body in a straight line from head to heels.
- Hold this position for 2 minutes, engaging your core throughout.
Exercise 6: Tone legs and glutes with Lunges (2 minutes)
- Stand with your feet together.
- Take a step forward with your right foot, bending both knees to a 90-degree angle.
- Push off your right foot to return to the starting position.
- Repeat with your left foot.
- Continue alternating for 2 minutes.
Exercise 7: Turn those bat wings into horseshoes with Tricep Dips (2 minutes)
- Find a sturdy surface like a chair or bench or short wall.
- Sit on the edge, placing your hands on the surface with your fingers pointing forward.
- Slide your body off the edge and lower yourself by bending your elbows.
- Push back up to the starting position.
- Continue for 2 minutes.
Exercise 8: Tone up the abs with Bicycle Crunches (2 minutes)
- To begin, lie on your back with your hands behind your head.
- Bring your right elbow towards your left knee while extending your right leg.
- Alternate by bringing your left elbow towards your right knee, cycling your legs in the air.
- Continue for 2 minutes.
Exercise 9: Every full body workout needs Mountain Climbers (2 minutes)
- Begin in a plank position with your hands under your shoulders.
- Bring your right knee towards your chest, then switch, alternating rapidly.Keep your core engaged and maintain a steady pace.
- Continue for 2 minutes.
Exercise 10: Cool Down and complete your full body workout with a relaxing Stretching routine (2 minutes)
After completing the intense workout, take 2 minutes to cool down and stretch your muscles. Focus on stretching major muscle groups, including your legs, arms, chest, back, and core.
Conclusion: A 20-minute full-body workout can be a game-changer for your fitness routine. It offers numerous benefits with minimal time or investment. The beauty of this versatile full body routine is that it:
- takes only 20 minutes
- improves your strength, endurance, and overall fitness
- requires no special equipment
- can be done anywhere, making it accessible to anyone
Remember when performing this full body workout it is important to stay hydrated, listen to your body, and gradually increase the intensity as you become more comfortable with the routine.
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