Easy 20-Minute Workout To Do At Home (Or Anywhere) Without Any Equipment

If the current state of your fitness goals makes you sad because of your busy lifestyle, how would you feel if you could get fit at home or anywhere?

You must have tried all means to get yourself to build muscles, lose fat, or be healthy, but you're short on time (or probably the gym isn't your thing).?

Don't worry, as your fitness buddy, I've got you covered! All you have to do is clear out a space in your living room, bedroom, workspace, or ANYWHERE you find yourself.

I’ve prepared detailed bodyweight exercises for beginners (however, intermediate and advanced fitness enthusiasts can make use of them) and it will only take 20 minutes to get these exercises done.

One amazing thing about these exercises is you don't need any gym equipment to do them.? Well, if you already bought resistance bands or dumbbells, they are not a waste - you can make use of them.

Now, let's dive right into it.

How Often Should I Do Bodyweight Exercises?

You should do the bodyweight exercises two to three times a week, and never on consecutive days! I understand that you want to see results fast, but you would only get muscle injury if you do these exercises consecutively.?

As said by many fitness experts, you don't build muscles while exercising, but rather while you're resting. So, no matter how tempted you are to do the exercises every day, just don't.?

You can choose to follow my pattern below:

• Workout training one day.
• Take a rest the other day.
• Workout training the next day.
• Workout the next.
• Then, rest!

You can also come up with a pattern that works best for you but don't stress it beyond the recommended times.

The Best Easy 20-Minute Workout For Beginnersnbsp;

The bodyweight exercises I'd be listing below (are my personal routine) will provide you with a full-body workout. And they should take you about 15-20 minutes to get them done.

If you're ready, let's get to work!

Oops, hold on…?

Before you begin, ensure you start with warm-ups to keep your heart pumping before you begin, so you don't get muscle injury.

You can jog, move your hands or legs, jump rope, push-ups, or you can move up your stairs - just do something, so you don't have to deal with any injury.

Here are the bodyweight exercises you can do at home…

Push-ups

This is a good workout for your strength training. It will target your legs, hands, and your chest. However, to be honest, regular push-ups can be very tough. But what I do to make it easier for me is to start up by pushing from my knees.?

• Position yourself in a plank position on your mat with your hands under your chest and your feet hip-width apart.?
• Maintain your position as you bend your elbows and lower your body to the ground.?
• Then, push back up to the initial plank position.
• Do this for 12 seconds.

Yeah, I mentioned doing the knee push-ups. So, all you have to do is knee, place your hands on the floor, bend your elbows, and lower your body to the ground.

Squats

For some reason, I never miss doing squats in my workout routine. I like that it targets my legs and glutes area. So, if your major focus is to have toned legs and grow your glutes, then you'd want to add this exercise to your list right now.?

• Stand straight first.
• Then, squat till it seems like you are in a sitting position.
• You want to make sure you don't squat too low, so you can feel a little pressure on your knee area.?
• Go back to your standing position. This time, ensure you're tightening your glutes.?
• Do this for 15 or 20 seconds.

Note…

Take 15 seconds of rest after every exercise. Drink water if you have to. And if you feel like you're breathing too fast at this point, take a rest. Don't push it. Take it slow as you're just starting.?

Forearm plank

This is a bit like pushups, but trust me, it's not much of a struggle. I love it because it is a full-body exercise and it requires strength and balance.?

Of course, you need a mat for this.

• Put yourself in a plank position. All you have to do is ensure your body is in a straight line.
• Ensure your toes are tucked under to press into the plank.

Now, don't let the gif confuse you. You can decide to spread your legs and put them back in the first plank position. If not, just remain in a plank position for about 12 seconds. Then, take a rest.

Stationary lunge

You’d like this exercise. If you have dumbbells, you can make use of them. If not, you don’t have to worry. This exercise targets your Quads (the muscles in front of your legs between your knees and hips), hamstrings (thigh muscles), and glutes. So, get ready.

• Put your right leg in front and your left leg in the back. Then, split.
• Make sure your right foot is placed flat on the ground and your left foot should be up on its toes.
• Proceed to bend your knees and stop when your right thigh is parallel to the ground.
• Push up to return to your standing position.
• Do this for 12 seconds. Then, switch legs (left leg to the front and right to the back. Do the lunge for 12 seconds).

Bridge

This exercise helps you to activate your core and posterior chain. It is great for warmups, but you can incorporate it into your exercise.

• Lie on your back on your mat with your feet flat on the floor and knees bent. Then, straighten your arms flat by your sides.
• Push through with your feet with your core braced, and lift your bottom off the ground till your hips widen at the top. Then, tighten your glutes right at the top.
• Return to your initial position slowly and repeat.?
• Do this for 15 seconds.

Bicycle crunch

Finally, the bicycle crunch targets your abs. If you want to flatten your belly, this workout should be incorporated into your exercises. You will have to work with your core and your legs.

• Lie on your back on your mat. Lift your legs (at least to a tabletop position).
• Put your hands behind your head, elbows bent.
• Crunch up (with your hands at the back of your head, lift your core and head up a little. With your legs still up, of course). Then, bring your right elbow to your left knee and straighten your right leg.
• Release your crunch a little. Bring your left elbow to your right knee and straighten your left leg.
• Do this simultaneously like you’re riding a bicycle.

Can bodyweight exercises help you lose weight?

Yes, bodyweight exercises can help you lose weight. Only if you have your nutrition fixed. If you have a good workout plan, but your diet is crappy, you won't lose a single pound.?

You should fix your relationship with food if you're trying to get fit. If not, you'd just get frustrated in the process.

In conclusion, all the exercises listed right here are for beginners and seasoned fitness enthusiasts. However, you don't have to overdo it because you want quick results.?

Take it easy! Rest when you're tired, and stop when you can't keep going. Drink water in the process, and you'd be just fine.

That being said, I hope you find the exercises helpful.

So, will you be trying the exercises?

Let me know your plans in the comment section. As always, I am very interested in your viewpoint.?

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Thank you for reading!

I am Ifeoluwa Oluwafemi, a direct-response copywriter. I help business owners, coaches, and consultants in the health and fitness industry craft sales letters, articles, newsletters, product descriptions, and a lot more.?

If you're ready to take your health and fitness business to the next level through compelling copy, reach out to me at [email protected] . Let's craft a message that resonates with your audience and drives results together.