Gain strength at home with this 20-minute workout, perfect for busy days. Done without equipment, this quick training session targets all major muscle groups at once and is geared toward improving your strength, muscle tone and confidence!
Benefits of 20-minute workouts
If you’re struggling to find time to hit the gym, this workout is for you. There are lots of perks of shorter workouts.
Consistency: Shorter, 20-minute workouts are easier to fit in than longer gym sessions. This means that you’re more likely to stay consistent with a training program and see better results.
Easy to squeeze in: Doing something is always better than nothing. Short, to-the-point workouts like this one make it easy to fit into busy schedules without taking a ton of time away from other priorities.
Stress relief: In just 20 minutes you can re-settle your mindset and help relieve stress.
Intensity: More often than not, shorter workouts tend to be more intense. This intensity, and being able to scale it up, is one of the crucial pillars of success. In fact, with no-equipment workouts, you should learn how to make workouts harder so that you can continue to progress.
“I work better in short bursts because it makes it more achievable. Ask me to fit an hour’s workout into my day, and I’ll have no time or headspace to do it. But a quick 20-minute session? I can figure that out,” says Jane Chapman of Pocket Friendly Recipes. “Not only does it keep me moving, but psychologically, I’ve done something for myself and had a small reset which means that I am motivated, refreshed and ready to go!”
The 20-minute home workout
Below is the 20-minute home workout you need for busy days. Use this workout two to three times per week when you need it or slot it into your current training program so that you’re able to work out anywhere. Scroll down further where you’ll find a breakdown of how to perform each exercise in greater detail.
Begin by performing in and out squats for 30 seconds, followed immediately by eccentric push-ups to supermans for 6 repetitions. Rest for 25 seconds and repeat the two exercises back to back for a total of 3 rounds before moving on.
Next, move on to step out lateral lunges and perform them for 20 seconds per leg immediately followed by the floor bow for 10 repetitions, glute walkout for 30 seconds and bear crawls for 25 seconds. Rest for 25 seconds after the crawls and repeat the sequence for 3 rounds.
Exercise tips
Below you’ll find a breakdown of how to perform each individual exercise. Make sure to focus on your form and muscle engagement above all else. Muscle activation is the key to a successful home workout.
In and out squats
A leg exercise that uses two stance variations to strengthen your lower body. Try to keep the knees out and sink as low as possible.
How to perform it
Begin with your feet hip-distance apart. Keeping your heels on the floor, sink down into a squat trying to get as low as possible before you push back out of the squat and as you do, move one foot out to the side so that your stance is wider.
Immediately sink into a wide-stance squat. Finally, push back up and return the foot to the starting hip-distance position. Repeat the squats from hip-distance to shoulder-distance taking care to alternate which leg is stepping in and out each time.
Eccentric push-ups to superman
A combo exercise that targets primarily the upper body with a lot of core. This variation helps to strengthen the muscles needed for full-range push-ups.
How to perform it
Begin in a full plank position with your hands just outside your shoulders and core engaged before tucking the elbows back behind you and slowly lowering toward the floor. Aim to lower for 3 to 4 seconds.
Once your chest hits the floor, raise your hands to your head while squeezing the bum, and lift your chest and legs off the floor. Come back down to the floor and return to the top, push-up position.
Step out lateral lunge
The lower you go on this lateral lunge, the more intense it will feel. However, make sure that the knee of the working leg isn’t collapsing inward.
How to perform it
Stand up tall and step out laterally with your right leg. Once the leg touches down, hinge toward that foot by bending the right knee and sinking the hips down until they’re in line with the knee. The left leg should remain straight. Pause briefly and push up through the right foot. Then, continue the exercise on the same leg before switching to the other one.
Floor bow
This upper body exercise targets the muscles on the back of your arms along with your midsection. It can be done on the floor, or elevated on a wall.
How to perform it
Come into a plank position on your knees with your hands about 5 inches ahead of your face. Start to bend the elbows until your forearms rest on the floor. Then, press into your hands and straighten the elbows as you push back up with a tight core the entire time.
Glute walkout
A glute bridge is taken to the next level to help you develop strength in the back of the legs. This variation is wonderful to target hip stability as well as strength.
How to perform it
Lay on the floor with your knees bent and heels close to your bum and you squeeze the glutes and lift your hips into the air.. Without twisting your hips but keeping them in the air, slowly walk your feet away from your bum.
Go as far as you can while still keeping the hips high. Then, slowly bring your feet back toward your bum and repeat.
Bear crawl
Amp your core training up a notch with this crawl. Not only does it help improve mobility but it targets the front of the legs too.
How to perform it
Start by coming onto all fours lifting the knees so that they hover above the ground. Keeping the hips squared, move one hand and the opposite leg forward. Continue as space permits.
Variations and tips
Some of these exercises can be difficult to master. Before you begin, learn how to do an eccentric push-up as well as how to engage your glutes. Below are some ways to tweak the exercises depending on your skill.
If you struggle with push-ups, you may want to substitute eccentric elevated push-ups using a bench, chair, stairs or even a wall in place of the combination move.
For the floor bow, if it seems too intense, know that you can perform it on a wall or incline to make it easier. To make it harder, do it from a straight-leg position.
The last quick tip
Use this 20-minute home workout on the days that are a little too hectic. By performing a home workout you’re not only saving time but still reaping the benefits of a strong, fit body by staying consistent to being physically active.
Meet Shelby, CSCS — a Certified Strength and Conditioning Specialist and the person behind the blog Fit as a Mama Bear. As a mom of three young girls and coach for the past ten years, Shelby helps make healthy food and strength training at home easy for busy moms. Her ultimate goal is to help moms increase energy, keep up with their kids and feel confident in the skin they’re in.