If you’re short on time but want a full-body workout, look no further than my 20-minute bodyweight routine you can do from home. As a personal trainer, I always recommend full-body workouts for beginners as they offer an efficient way to build strength.
These nine exercises will target your arms, core and legs, so every muscle group gets a challenge. Even though it’s bodyweight-only, I guarantee you’ll still feel the burn. After all, lifting your own bodyweight is no small task! Plus, I’ve thrown in a few high-intensity moves to get your heart and lungs working too.
How to do the workout
- Triceps dip 3x10
- Push-up 3x10
- Shoulder tap 3x10
- High knees 2x30 seconds
- Mountain climber 2x30 seconds
- Squat 3x15
- Reverse lunge 3x5 each leg
- Single-leg Romanian deadlift 2x5 each leg
- Dead bug 2x10
You can see a video of me demonstrating the moves above or read full explanations of each exercise below. I suggest resting for 15 to 20 seconds between sets and 30 seconds between exercises. Move slowly through the exercises to keep your muscles under tension, which helps build strength. As the workout becomes easier over time, feel free to increase the repetitions and reduce the rest.
Triceps dip
Set: 3 Reps: 10
- Sit on the edge of a chair with your hands flat on the seat beside your hips. You can have your legs bent or straight for a challenge.
- Slide your bum off the chair and bend your elbows to lower yourself.
- When your arms form a right angle, push through your hands to rise back up.
Push-up
Set: 3 Reps: 10
- Start in a high plank position with your hands directly under your shoulders and body resting on your toes. Maintain a straight line from your shoulders to your feet.
- Slowly bend your elbows and lower your body toward the floor until your chest is just above it.
- Push through your hands to rise back to the starting position.
- To make this easier, you can drop your knees.
Shoulder tap
Set: 3 Reps: 10 (5 on each side)
- From a high plank position, engage your core and keep your body as stable as you can.
- Tap your right shoulder with your left hand, then return the hand to the floor.
- Repeat on the other side, tapping your left shoulder with your right hand. Maintain a neutral gaze toward the floor with your neck in line with your spine. Continue alternating your shoulder taps.
High knees
Set: 2 Reps: 30sec
- Stand tall and start sprinting on the spot, lifting your knees up as high as you can toward your ribcage.
- Pump your arms to engage them and support your balance.
Mountain climber
Set: 2 Reps: 30sec
- From a high plank position, drive your right knee up to your left elbow then return to the start position.
- Drive your left knee to the right elbow and continue alternating legs. Move quickly, bouncing lightly from foot to foot, to keep your heart rate high.
Squat
Set: 3 Reps: 15
- Stand with feet just wider than hip-width apart and toes pointing out slightly.
- Lower by pushing your bum back and bending your knees, keeping your back flat and chest up.
- When your thighs are parallel to the floor or lower, push through your heels to return to standing.
Reverse lunge
Set: 3 Reps: 10 (5 on each side)
- From a standing position, step back with your left leg.
- Bend both knees until your back knee hovers just above the floor and the front one forms a rough right angle.
- Push up through your front heel to return to standing.
- Repeat on the other side and continue alternating legs.
Single-leg Romanian deadlift
Set: 2 Reps:10 (on each side)
- Stand with feet hip-width apart.
- Hinge at the hips, lowering your torso to be parallel with the floor. As you do this, extend your right leg behind you and keep your left foot planted.
- Return to standing again by hinging at the hips. Have a chair or wall nearby to support your balance if needed.
Dead bug
Set: 2 Reps:10
- Lie on your back with your knees bent at a 90° angle and arms extended above your head.
- Slowly lower your left arm and right leg, keeping your core engaged.
- Return to the starting position and repeat with the opposite arm and leg.
- Keep your lower back pressed into the ground throughout, to activate your core muscles.
