Strengthen your entire body in just 20 minutes without any equipment using this home workout

Build strength in your arms, legs, shoulders and more with this efficient routine

Woman working out at home in living room on a yoga mat
(Image credit: Getty Images)

I’m always on the hunt for quick workouts that can be done from home without any equipment. During my lunchbreak, I don't really have time to get out a bunch of dumbbells, so I like to focus on short and sweet bodyweight routines. 

This is one of many reasons why I love this session from trainers Vivienne and Mike Addo (Mr and Mrs Muscle on social media). There’s no equipment needed, modifications for every move and it takes just 20 minutes to complete. 

The compound exercises in this session make it extra efficient, as they target multiple muscles. These challenging full-body movements will also raise your heart rate, so you'll get a cardio workout, too.

Watch Mr and Mrs Muscle’s full body workout

Benefits of strength training

Doing full-body routines like this one can also help with functional fitness. This is a type of fitness needed to do everyday tasks easily, such as sitting, standing, or lifting. Building comprehensive strength can prevent injury, too, as having stronger muscles will protect your bones and joints. On top of that, strength training can boost your balance and stability, increase your metabolic rate (the rate at which you burn calories) and improve your mood, too. 

Importance of recovery

If you're new to this type of exercise, you might suffer from delayed-onset muscle soreness (DOMS) the next day. It's important that you give yourself a break and take a rest day, so that your muscles can repair. If you feel like moving your body, try these stretching exercises instead.

You also need to make sure you're eating sufficient protein. This nutrient is essential for muscle repair and growth. You can find it in lots of different foods; meat, certain pulses, tofu and eggs. 

If you want to top up your protein levels without adding excess sugar or fats to your diet, have a look through our guide to the best protein powders for weight loss

You don't need any equipment for this workout—but a good yoga mat can cushion your elbows and knees during floor-based moves, if you have sensitive joints

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 


Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.