Full Body · 20 minutes

20-Minute Full Body Workout at Home (No Equipment)

  • 20 min
  • 3 moves × 5 rounds
  • No Equipment
  • Beginner

This 20-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 3-exercise circuit you repeat 5 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 5× · 60s rest between rounds

    1. 1
      Wall Sit starting position
      Wall Sit

      Quads · Glutes

      30s
    2. 2
      Dead Bug starting position
      Dead Bug

      Core

      30s
    3. 3
      Step-Back Burpee starting position
      Step-Back Burpee

      Full Body · Quads · Core

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s
    2. 2
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    3. 3
      Child's Pose starting position
      Child's Pose

      Back

      30s

FAQ

Is a 20-minute full body workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

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Follow one of these multi-week plans to do this routine on a schedule.

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