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20 Minute Workout With No Equipment

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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.

Summary:

Level :

Intermediate

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

20 Minute Outdoor Workout

Instructions:

Print Workout

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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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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Push Ups

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 Ups, 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 Ups, 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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What are People Saying

Glad to hear you guys are enjoying this one!

wrote at 6:19 PM on Sunday, May 16, 2010

Managed to get my 3 roommates to do the 20 minute home workout. Needless to say they were completly out of breath at the end of it. I had them hold two 25 dumbells while doing all squats. It was a great way to get a leg work out in.

wrote at 8:33 PM on Wednesday, February 24, 2010

Had to work away last week at short notice, so I missed my regular gym session. Work stuck me in a hotel with no gym, typical! But there was a park across the road so I tried this workout and it's great I love it. I'm gonna start throwing into my usual routine now and again just to add some variation. It gives you a great workout :D

wrote at 4:05 PM on Thursday, April 30, 2009

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