Looking for a quick and effective workout you can do at home without any equipment? This 20 minute beginner friendly routine targets your whole body, helps boost strength, and keeps your heart rate up. Perfect for anyone starting their fitness journey!

Why Workout Works

If you are short on time but want a workout that hits all major muscle groups, this routine is for you. In just 20 minutes, you’ll work your legs, arms, core, and shoulders all with no equipment required. Whether you’re a beginner or someone looking for a lighter day workout, this routine is simple, effective, and adaptable.

Warm Up (2 minutes)

Before jumping into the workout, start with a quick warm-up to get your body moving:

  • March in place – 1 minute
  • Arm circles & torso twists – 1 minute

Workout Routine

Each exercise will be performed for 30 seconds, followed by a short active rest (walking in place or boxer shuffle). Repeat each pair of exercises twice before moving to the next.

1. Quiet Jacks & Squats

  • Quiet Jacks (low impact jumping jacks): Step side to side while raising your arms overhead.
  • Bodyweight Squats: Keep your feet shoulder-width apart and lower as far as comfortable.

Advanced option: Jumping jacks and jump squats.

2. Reverse Lunges & Squat with Torso Rotation

  • Alternating Reverse Lunges: Step one leg back, lower into a lunge, then switch.
  • Squat + Twist: Squat down, then bring opposite knee to opposite elbow.

3. Core Superset Bicycle Crunch & Reverse Crunch

  • Bicycle Crunches: Alternate elbow to opposite knee while keeping core engaged.
  • Reverse Crunches: Lie on your back, bring knees toward chest, and lift hips slightly.

4. Mountain Climbers & Swimmers

  • Mountain Climbers: Start in plank, drive knees toward chest (go slow for beginners).
  • Swimmers: Lie face down, lift opposite arm and leg, alternating sides.

5. Modified Push-Ups & Plank

  • Modified Push-Ups: On your knees, lower chest toward the ground, then push up.
  • Forearm Plank: Hold with abs tight, avoiding arching your back.

6. Dips & Russian Twists

  • Tricep Dips: Hands on the floor behind you, bend elbows to lower, then push up.
  • Russian Twists: Lean back slightly, rotate side to side. Keep heels down if needed.

7. High Knees & Side Steps

  • High Knees: Lift knees toward chest at your own pace.
  • Side Steps (Squat Walk): Step side to side while staying low in a squat.

8. Overhead Claps & Walk Down Plank

  • Overhead Claps: Arms out wide, clap overhead repeatedly.
  • Walk Down Plank: Bend forward, walk hands out into a plank, then walk back up.

Cool Down (2 minutes)

  • Reach overhead stretch – 20 seconds
  • Forward fold (hamstrings & lower back) – 20 seconds
  • Quad stretch (each side) – 20 seconds per side
  • Chest opener – 20 seconds

Final Tips

  • Do this workout 3 to 4 times per week for best results.
  • Focus on form over speed, especially if you’re just starting out.
  • As you get stronger, progress to the advanced variations for a bigger challenge.

This workout requires no equipment, little space, and is perfect for beginners wanting a full body sweat session at home.