Some days, you just can’t quite make it to the gym. Life happens. And maybe you’re gym is either closed or you have no way to get there. Or perhaps you’re just tight on time. 

Got 20 minutes? Great. We’ve got a full body workout, no equipment required, that you can do right at home. 

All you’ll need is a short 20 minutes, a timer, and a small space big enough to perform each exercise. Remember to challenge yourself throughout this workout. Give 110%. 

Now, let’s dive in!

How Does This Workout Work? 

You’ll need a timer. Each exercise lasts 1 minute. Go as hard as you can for that 1 minute. Take a 15 second break and then go onto the next exercise. Rotate through the 5 exercises 3 times. This means you’ll have your warm-up, then 3 rounds consisting of each exercise once. 


Take 2-3 minutes to warm-up. Run on the spot, jump rope, do jumping jacks, or perform mountain climbers. This part of the workout is your choice. The goal? To get your heart rate up and to prepare your body for what’s to come.

EXERCISE 1: Inchworms

Stand up tall. Reach your hands down to the floor right in front of your feet. Engage your core and keep it tight throughout this exercise. Walk your hands out until you’re in a full plank. Pause, then walk your hands back and come up into standing.

EXERCISE 2: Jump Squat and Pulse

Stand with your feet about hip width apart. Keep your chest up and your core activated. Squat down by bending your knees and sending your hips back. Push off through your feet and jump into the air. Squat back down and pulse for a count of 10, then jump again. Keep going through this sequence until the timer goes off. How high can you jump? How fast can you go?

EXERCISE 3: Push Up and Side Plank

Begin in a full body plank. If this is a challenge, start from your knees. Slowly bend your elbows and lower your chest to the ground. Push back up, then rotate to one side. Pause in a side plank for 2 counts, then turn back and perform another push up. Once completed, turn to the opposite side and hold for 2 counts. Continue to repeat until the timer goes off.

EXERCISE 4: Crabwalk and Reach

Begin in a seated position with your knees bent and your feet on the ground. Place your hands behind you. Lift your buttocks up and off the ground. Take two steps forward, then lift your right leg and touch your left hand to your right foot. Lift your left leg and touch your right hand to your left foot. Walk two steps back and do the same. 

EXERCISE 5: Full Plank Hold

Take on a full plank position. Your hands should be directly under your shoulders and your body should create a straight line from your head to your feet. Make sure to tighten up through your core and your glutes. Hold this plank position for the full minute.

Grab Some Water and Go!

We know you’ve got a busy day and that’s why you needed this workout. So, grab some water and head onto your next task. Give yourself a pat on the back for committing to getting your workout done today. Remember, what you do today will impact your life tomorrow. Keep up the good work and keep looking forward!