No time for the gym? No problem. This full body home workout is perfect if you’re short on time but want maximum results. In just 20 minutes, you’ll hit every major muscle group, boost your heart rate, and leave feeling energized—all from the comfort of home.
Whether you’re a beginner or getting back into shape, this routine is efficient, low-equipment, and designed for real-life schedules.
💡 Why a Full Body Home Workout Works
Training your entire body in one session is a smart way to stay fit without spending hours on different muscle groups.
✅ Saves Time
Get a complete workout without splitting days into “leg day” or “arm day.”
✅ Burns More Calories
Full-body training activates more muscles, leading to greater calorie burn.
✅ Boosts Metabolism
Short, intense sessions increase post-workout calorie burn for hours.
✅ Builds Functional Strength
You improve how your body works as a whole, not just in isolated parts.
🧰 What You’ll Need (Optional but Helpful)
This routine is designed for bodyweight only, but these tools can increase intensity:
| Equipment | Purpose |
|---|---|
| Yoga Mat | Comfort & grip |
| Resistance Bands | Add challenge |
| Timer App | For intervals |
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🏋️ 20-Minute Full Body Home Workout Routine
This circuit includes strength, cardio, and core. Perform each exercise for 45 seconds, then rest for 15 seconds. Complete 3 total rounds.
🔁 Circuit (Repeat 3 Rounds)
| Exercise | Focus Area |
|---|---|
| Bodyweight Squats | Legs & Glutes |
| Push-Ups | Chest & Triceps |
| Jumping Jacks | Cardio & Mobility |
| Glute Bridges | Glutes & Core |
| Plank to Shoulder Tap | Core & Shoulders |
| Alternating Reverse Lunges | Legs & Stability |
| Mountain Climbers | Core & Cardio |
| Supermans | Lower Back |
💡 Pro Tip: Use a free interval timer app to manage work/rest periods hands-free.
📋 Exercise Breakdown & Form Tips
💪 Bodyweight Squats
Keep your chest lifted, knees tracking over your toes. Push through your heels.
💥 Push-Ups
Modify on knees if needed. Keep your core tight and lower chest to elbow level.
🏃 Jumping Jacks
Classic move to elevate heart rate and warm up the full body.
🔥 Glute Bridges
Squeeze glutes at the top and pause for a second. Don’t arch the lower back.
🧱 Plank to Shoulder Tap
Alternate hands tapping opposite shoulders while keeping hips stable.
🦵 Reverse Lunges
Step backward, not forward, to reduce knee pressure and improve balance.
🧗 Mountain Climbers
Drive knees to chest quickly while maintaining plank position.
🦸 Supermans
Lift arms and legs while lying face down. Great for posture and spinal health.
📆 Weekly Full Body Home Workout Plan
| Day | Focus | Duration |
|---|---|---|
| Monday | Full Body Circuit | 20 mins |
| Tuesday | Light Cardio or Walk | 20 mins |
| Wednesday | Core + Mobility | 15–20 mins |
| Thursday | Full Body Workout Again | 20 mins |
| Friday | Stretching & Recovery | 15 mins |
| Saturday | Optional Extra Round | 30 mins |
| Sunday | Rest | — |
💡 Tip: Repeat the workout 2–3 times per week and increase rounds as you gain endurance.
📲 Stay on Track with Free Resources
- Nike Training Club App – Bodyweight workouts from 5 to 45 minutes
- MadFit (YouTube) – Apartment-friendly no-jump workouts
- 7 Minute Workout App – Quick full-body circuits when you’re short on time
🛍️ Recommended Gear on Amazon (Optional but Useful)
🧘 Yoga Mat: Soft and cushioned—ideal for glute bridges, planks, and cool-downs.
- 100% NBR foam
- Imported
- Extra thick, cushy floor mat in Black for yoga, gym, and everyday exercise
💪 Resistance Bands: Add resistance to squats and lunges for faster progress.
- Non-slip and Resistant: Renoj Yoga Starter Sets for legs and glutes is non-slip and very resistant, and it can be used w…
- Starter Set for Multiple Sports: Yoga loop Straps help you with a variety of workouts and Indoor and outdoor activities,…
- Resistance Level: There are 3 levels of resistance namely light 20-35lbs, medium 30- 50lbs, and heavy 45-70lbs, so there…
🕐 Gymboss Interval Timer: Compact timer for perfect workout pacing.
- This is a bundle of 2 items – 1 Gymboss PLUS Interval Timer and Stopwatch and 1 Gymboss Watch Strap.
- This PLUS model is made to be used outside, it is ideal for outdoor runners. Increased water resistance makes this perfe…
- Gymboss PLUS Timer – Compact interval timer times one or two intervals between two seconds and 99 minutes. Built-in Stop…
🧾 Final Thoughts: Max Results in Minimal Time
A full body home workout is your go-to tool for staying in shape without the gym. In just 20 minutes, you can challenge every muscle, boost your heart rate, and take a step toward better health.
The best workout is the one you’ll do consistently—and this one fits right into your busy life.
👉 Start today. Repeat tomorrow. Feel the difference by the weekend.
You can find more articles about home workouts HERE…