Get in Shape Anytime, Anywhere! 20 Minute Full Body Workout (No Equipment)

By HL | Fitness

Jul 08

Hey peeps!

Want to work out, but dread going to the gym?

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Many people think that to get an effective workout, one must have access to an array of gym equipment. That’s not true!

We’ve put together a full body workout that takes only 20 minutes (excluding warm-up and cool-down), can be done anywhere — even at home, in your PJs — and doesn’t require any equipment.

(+) Pros

Complete full body workout
Both strength training and cardio components
Can be done anywhere
Doesn’t require equipment (maybe just a towel)

(-) Cons

Back exercises are not as challenging without equipment
Jack of all trades. Not particularly great at one aspect (strength/cardio)

Warm-up (5 mins)

Get your body warmed up with a light jog, some jumping jacks and shadow boxing.

Workout (Total 20 mins)

Resistance Circuit (16 mins):

Perform as many reps of each exercise as you can (with controlled form) for 30 seconds, followed by 30 seconds rest. Repeat for 4 rounds before moving on to next part.

1. Push-up

  1. Get into a high plank position with hands slightly wider than shoulder-width apart. Your hands should be positioned directly under your shoulders.
  2. Lower your body until your chest is almost touching the floor.
  3. Push back up into the starting position while keeping your core engaged throughout.

If this is too difficult, you can do it with your knees on the ground. Focus on engaging your pectoral (chest) muscles rather than relying too much on your arms.

2. Towel Pulls

  1. Lay on your belly and hold the two ends of a towel with both hands over your head. Hold your arms at an angle of the letter V, keeping the tension (imagine you’re trying pulling the towel apart).
  2. Continue to keep the tension as you bring your elbows towards your ribs
  3. Bring it back to the starting position while keeping the tension throughout. It should be obvious by now, keeping the tension is very important!

Back exercises are the Achilles heel of a home workout without equipment. Because there’s no added resistance in this exercise, you have to create your own resistance by keeping the tension in the towel nice and strong.

3. Squats

  1. Stand upright with your feet roughly shoulder-width apart.
  2. Keep your back nice and straight as you imagine sitting back onto an imaginary low chair. Do not allow your body weight to shift too far forward; try to keep your weight mostly on your heels.
  3. Go as low as you can while maintaining good form, then push your body back up through your heels.
  4. Repeat the movement. Go down in a slow and controlled manner, and come back up explosively.

You can stick your arms out in front of you for balance.

4. Plank Hip Twists

  1. Get into a plank position with your elbows on the floor.  Make sure to lift your hips up until your back is straight.
  2. Keeping your core engaged, twist your hips sideways till one side is almost touching the mat then twist your hips again to the other side. Do it in a controlled manner.
  3. Repeat the movement.

Once you’re done with the 16 minutes resistance circuit workout, it’s time to up the heart rate with a round of Tabata!

Tabata (4 mins):

Perform as many burpees in good form as you can for 20s and rest for 10s. Repeat this for 8 rounds and you’re done!

Cool Down (5 mins)

We know it’s tough, but do not sit or lie down immediately after the workout. Walk around to catch your breath, and go through your favorite stretching routine.

Congratulations! You’re done with the 20 minute anytime, anywhere, full body workout.

Get this workout in a convenient PDF file, for FREE!

About the Author

Hi, I'm HL! I like to call myself a foodie, but Glo is always quick to remind me that I'm actually a glutton. Anyway, I love food (I think you can tell by now), and I'd love to share with you what I learnt about them on this blog!