Want to work out, but dread going to the gym?
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.
Complete full body workout
Both strength training and cardio components
Can be done anywhere
Doesn’t require equipment (maybe just a towel)
Back exercises are not as challenging without equipment
Jack of all trades. Not particularly great at one aspect (strength/cardio)
Get your body warmed up with a light jog, some jumping jacks and shadow boxing.
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.
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.
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.
You can stick your arms out in front of you for balance.
Once you’re done with the 16 minutes resistance circuit workout, it’s time to up the heart rate with a round of Tabata!
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!
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.