Full Body · 20 minutes

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

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

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 5-exercise circuit you repeat 3 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
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Hip Thrust starting position
      Hip Thrust

      Glutes · Hamstrings

      40s
    2. 2
      Plank Shoulder Taps starting position
      Plank Shoulder Taps

      Core · Shoulders

      40s
    3. 3
      Push-Up starting position
      Push-Up

      Chest · Triceps · Shoulders

      40s
    4. 4
      Pike Push-Up starting position
      Pike Push-Up

      Shoulders · Triceps

      40s
    5. 5
      Squat Jumps starting position
      Squat Jumps

      Quads · Glutes · Calves

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s
    2. 2
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      30s
    3. 3
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

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

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