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Short on time but still want to train every muscle group? This full body home workout takes 20 minutes, needs no equipment and covers your legs, chest, back, core and heart rate in one session. It is built as a simple circuit, so you always know what comes next and you never stand around deciding.
Use it two or three times a week, or as your go-to when the day gets away from you. If you want a full week mapped out, pair it with our 7-day home workout plan.
Why full-body sessions work
- They save time. Training everything in one session means you do not need to plan separate leg, chest and back days.
- You train each muscle more often. Hitting a muscle two or three times a week is a solid way to build strength, especially for beginners.
- They raise your heart rate. Moving between big muscle groups keeps your breathing up, so you get strength and conditioning in the same 20 minutes.
- They build useful strength. Squatting, pushing, bridging and balancing look a lot like everyday movement.
What you need
Nothing but floor space. A mat makes the floor work more comfortable, and a timer makes the intervals easier to follow.
Exercise mat
Comfort for bridges, planks and supermans, and traction so your hands and feet do not slide.
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Interval timer
Set 40 seconds of work and 20 seconds of rest and you can stop checking the clock.
- Compact interval timer times one or two intervals between two seconds and 99 minutes.
- Built-in Stopwatch and Clock feature. Secure and Removable Belt-clip included.
- Auto mode keeps repeating through intervals, up to 99 repeats. Chime and vibration interval notification; alarm duration…
The 20-minute full body circuit
Warm up for 3 minutes first. Then work for 40 seconds, rest for 20 seconds and move to the next exercise. Complete all eight, rest for one minute, and do the circuit again. Aim for 2 to 3 rounds depending on your level.
| # | Exercise | Main muscles worked |
|---|---|---|
| 1 | Bodyweight squats | Quads, glutes |
| 2 | Push-ups (incline if needed) | Chest, shoulders, triceps |
| 3 | Jumping jacks (or step jacks) | Heart rate, calves |
| 4 | Glute bridges | Glutes, hamstrings |
| 5 | Plank to shoulder tap | Core, shoulders |
| 6 | Reverse lunges | Quads, glutes, balance |
| 7 | Mountain climbers (or slow climbers) | Core, hip flexors, cardio |
| 8 | Supermans | Lower back, glutes, upper back |
Form tips for each exercise
Bodyweight squats
Stand with feet shoulder-width apart and sit your hips back as if aiming for a chair. Keep your chest up and knees tracking over your toes. Go only as deep as you can control.
Push-ups
Hands slightly wider than your shoulders, body in a straight line. Lower your chest toward the floor with elbows at about 45 degrees. If this is too hard, put your hands on a counter or bench.
Jumping jacks
Land softly on the balls of your feet. For a low-impact version, step one foot out at a time and raise your arms overhead.
Glute bridges
Lie on your back with knees bent and feet flat. Press through your heels, squeeze your glutes at the top and avoid arching your lower back.
Plank to shoulder tap
From a high plank, tap each shoulder with the opposite hand while keeping your hips as still as possible. Widen your feet to make it easier.
Reverse lunges
Step back and lower until both knees are around 90 degrees, then push through the front heel to stand. Holding a wall or chair helps if balance is shaky.
Mountain climbers
Hands under shoulders, drive one knee toward your chest and switch. Slow down if your hips start bouncing.
Supermans
Lie face down, lift your arms and legs slightly and pause for a second. The movement is small. Do not strain your neck.
How to fit it into your week
| Goal | Suggested schedule |
|---|---|
| General fitness | Full-body circuit 3 days a week (Mon, Wed, Fri), walk on other days |
| Fat loss support | Circuit 3 days a week plus a daily walk, with your food plan on point |
| Strength focus | Circuit 2 days a week plus a strength session with weights or bands |
Make it easier or harder
- Easier: do 30 seconds of work with 30 seconds of rest, use incline push-ups and skip jumping.
- Harder: add a third round, slow each rep to a 3-second lowering phase, or add a resistance band above the knees for squats and bridges.
Ready for more load? Our resistance bands workout shows seven ways to add resistance without a gym.
Frequently asked questions
Is 20 minutes enough to see results?
For most people, yes. Twenty focused minutes three times a week is far better than a long workout you skip. Results come from consistency and gradually making the work harder.
Can I do a full body workout every day?
It is better to rest at least a day between full-body sessions so your muscles can recover. On off days, walk, stretch or do light mobility work.
Do I need to warm up for a 20-minute workout?
Yes. Three to five minutes of marching, arm circles and slow squats prepares your joints and improves the quality of the first round.
Keep going
- Home workout plan: a 7-day weekly routine
- Home workout without equipment
- Home workouts for beginners
- Best adjustable dumbbells
- Best kettlebell for beginners
- Best pull-up bar
This article is for general information and is not medical advice. Check with a doctor before starting a new exercise program, especially if you have a health condition, an injury or are pregnant.