Strength
20-Minute Full-Body Workout
A no-equipment full-body session you can do in your living room — push, squat, hinge and core in one efficient circuit.
Workout Overview
A no-equipment full-body session you can do in your living room — push, squat, hinge and core in one efficient circuit.
Warm Up
- March in place120s
The Workout
- 1Bodyweight Squatquads, glutes3 sets12-15rest 0.5 min
- 2Push-Upchest, triceps3 sets8-12rest 0.5 min
- 3Glute Bridgeglutes, hamstrings3 sets12-15rest 0.5 min
- 4Forward Lungequads, glutes3 sets10 per legrest 0.5 min
- 5Plankcore, shoulders3 sets30srest 0.5 min
Cooldown
- Standing hamstring stretch120s
How to Follow This Workout
- 1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
- 2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
- 3
Finish with the cooldown to bring your heart rate down and start recovery.
- Rest about 30 seconds between exercises and 60 seconds between rounds.
- Aim for 3 rounds total; scale reps down on the last round if form slips.
- Do this workout 2-3 times per week on non-consecutive days.
How to Progress
- 1.Add a 4th round once 3 rounds feel comfortable.
- 2.Slow the lowering phase on push-ups and squats to 3 seconds.
- 3.Add light dumbbells to squats and lunges when bodyweight is easy.
Common Mistakes
- Skipping the warm-up and starting cold.
- Rushing reps and letting form break on the final round.
- Resting longer than 60 seconds between exercises.
Questions
Frequently Asked Questions
Is 20 minutes of exercise really enough?
Yes — for beginners, 20 focused minutes 2-3 times per week is enough to build strength and improve health. Consistency matters more than duration.
How often should I do this workout?
Do it 2-3 times per week on non-consecutive days. Add other sessions once it starts feeling easy.
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