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20 Minute Workout with no Equipment

Type: Home Workout
If you enjoy working out at home or outdoors then you’ll love this 20 minute routine. It uses body weight exercises to work out the whole body and can be done pretty much anywhere at any time you fancy.

A Change of Routine

On occasions where you can’t get to the gym because you’re short on time or you’re working away then this is the perfect workout. It takes just 20 minutes from start to finish and requires absolutely zero gym equipment. All you need is a park bench or a sturdy chair. You don’t need an excuse to do this workout. If you feel like getting some fresh air or just fancy a change from your normal routine then give it a try.

A Natural way to Train

Working against your own body weight is the most natural way to train and is extremely effective at getting you in shape. Throw in a few interval sprints at the end and you’ve given yourself a great all round workout in just 30 minutes or less.
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20 Minute Outdoor Workout
Instructions:
  • Complete each exercise one after the other with no rest in between
  • Once cycle 1 is complete - rest for 90 Seconds
  • Repeat the whole cycle again 4 times.
Exercises: Show All | Hide All
1 Push Up, Twisting
20 reps 
Do 10 reps on each arm
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up with rotation adds another element to the standard push up which makes it much more challenging. It's not necessarily that difficult but it will challenge balance & coordination in addition to working the chest, a ...

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2 Squat
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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3 Push Up
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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4 Lunges, Forward
10 reps 
Do 5 reps on each leg
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite good balance an ...

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5 Push Ups, Tricep, Diamond
10 reps 
If you can't manage 10 reps, try kneeling
 
Targets: 
Muscle Groups:
Triceps
Abdominals
Chest
Obliques
 
Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it ...

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6 Squats Jump
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Squat jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training when looking to improve strength in the lower body. As they are aerobic they will also ...

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7 Split Squat, Prisoner
20 reps 
Perform 10 reps on each leg.
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a great exercise ...

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8 Dips, Bench
10 reps 
 
Targets: 
Muscle Groups:
Triceps
Chest
Rear Shoulders
 
Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's quite easy to do and is great for beginners to start out building strength ...

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9 Push Up, Declined
10 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Core
Front Shoulders
Triceps
Upper Shoulders
 
Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

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10 Push Up, Inclined
10 reps 
 
Targets: 
Muscle Groups:
Lower Chest
Core
Front Shoulders
Triceps
Upper Shoulders
 
Description: The inclined push up is another variation to the standard push up, but it targets the lower part of the chest muscle. Beginners might find it slightly easier than the standard push up as the elevated angle makes it less chall ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

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