The At-Home Workout That Works Your Entire Body in 20 Minutes

The At-Home Workout That Works Your Entire Body in 20 Minutes

This quick| full-body workout will help you stay fit no matter where you are. With no equipment needed to work your entire body| there really are no excuses. Plus| it’s short! This workout| including warmup and cooldown| takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.

Directions: Warm up with five minutes of light cardio| then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Goblet Squat

Reps: 15

  • Start standing with your feet wider than shoulder width. With your back slightly arched| push your hips back| bend your knees| and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels| push yourself up to the starting position.

| Push-Up

Reps: 12

  • Come into plank position with your arms and legs straight| shoulders above the wrists.
  • Bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Exhale feels the abs pull to the spine to help you straighten your arms. This counts as one rep.
  • If this is too difficult| do this exercise with your knees on the floor.

| Side Bridge

Reps: 12 each side

  • Start lying on your left side with your weight on your elbow. Your legs are almost straight and your feet stacked with the right on top. Inhale to prepare.
  • Exhale| pull your abs to your spine| and lift your pelvis off the floor| coming into a side elbow-plank. Really lift your bottom waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat| too).
  • Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.

| Gate Swing

Resp: 15

  • Start with your feet in a wide| second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat| using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage| and jump your feet together to complete one rep.

| Frog Crunch

Reps: 15

  • Start on your back with your hands behind your head and your elbows wide. Keeping your heels together and toes pointed out| bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor.
  • Keeping your abs engaged and heels together| lengthen your legs away from your center as you lower your head to the floor.
  • Draw your legs back into the frog position to complete one full rep. Make sure to pull your navel to your spine throughout this exercise.

Strengthen and Lengthen With This Long and Lean Bodyweight Workout

Strengthen and Lengthen With This Long and Lean Bodyweight Workout

We love adding lengthening moves into our strength training, and this workout does just that. These feel-good bodyweight exercises will stretch you out while toning you all over.

Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Walkout

Reps: 5

  • Stand at the back edge of your mat and reach your arms overhead, lengthening your spine.
  • Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. If your hamstrings are tight, bend your knees a bit to take tension off the muscles.
  • Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
  • Hold the plank for a few seconds to really wake up your core before walking your hands back toward your feet, returning to the deep forward bend.
  • Slowly roll up to standing, letting your head hang and keeping your neck relaxed. When your return to standing, reach your arms toward the ceiling to complete one rep.

| Triceps Dip and Tabletop Hold

Reps: 15, hold tabletop for 30 seconds

  • Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
  • Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows, this completes one rep.
  • After 15 reps, press your pelvis up and come into a tabletop position, with your shoulders and knees at 90-degree angles and your torso parallel to the floor. Your butt is working and your chest is stretching in this position.

| Down Dog Push-Ups

Reps: 10

  • Begin in a Downward Dog, an inverted V position, stretching your calves and lengthening your spine.
  • Lower your elbows gently to the floor, coming into into a Quarter Dog position.
  • Press your hands into the floor to straighten your elbows, and pull your navel up toward your spine to move the pelvis up and back. Return to your Down Dog to complete one rep.

| Walking Lunges

Reps: 20, alternating sides

  • Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
  • Press you right heel into the ground and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.

| Single-Leg Deadlift

Reps: 10 each side

  • Stand with all your weight in your right foot, abs engaged and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
  • Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.

Strengthen and Lengthen With This Long and Lean Bodyweight Workout

Strengthen and Lengthen With This Long and Lean Bodyweight Workout

We love adding lengthening moves into our strength training| and this workout does just that. These feel-good bodyweight exercises will stretch you out while toning you all over.

Directions: Warm up with five minutes of light cardio| then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Walkout

Reps: 5

  • Stand at the back edge of your mat and reach your arms overhead| lengthening your spine.
  • Keeping your back straight| bend forward| hinging at your hips to bring your hands to the mat. If your hamstrings are tight| bend your knees a bit to take tension off the muscles.
  • Walk your hands forward| moving into a plank| and hold each step to stretch your calves a bit.
  • Hold the plank for a few seconds to really wake up your core before walking your hands back toward your feet| returning to the deep forward bend.
  • Slowly roll up to standing| letting your head hang and keeping your neck relaxed. When your return to standing| reach your arms toward the ceiling to complete one rep.

| Triceps Dip and Tabletop Hold

Reps: 15| hold tabletop for 30 seconds

  • Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground| straighten your elbows| and shift your weight back so your shoulders are directly over your hands.
  • Slowly bend your elbows to lower your pelvis toward the floor| then press into the floor to straighten| but not lock| your elbows| this completes one rep.
  • After 15 reps| press your pelvis up and come into a tabletop position| with your shoulders and knees at 90-degree angles and your torso parallel to the floor. Your butt is working and your chest is stretching in this position.

| Down Dog Push-Ups

Reps: 10

  • Begin in a Downward Dog| an inverted V position| stretching your calves and lengthening your spine.
  • Lower your elbows gently to the floor| coming into into a Quarter Dog position.
  • Press your hands into the floor to straighten your elbows| and pull your navel up toward your spine to move the pelvis up and back. Return to your Down Dog to complete one rep.

| Walking Lunges

Reps: 20| alternating sides

  • Stand upright| feet together| and take a controlled step forward with your right leg| lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground| and your front knee should be directly over the ankle.
  • Press you right heel into the ground and push off with your left foot to bring your left leg forward| stepping with control into a lunge on the other side. This completes two reps.

| Single-Leg Deadlift

Reps: 10 each side

  • Stand with all your weight in your right foot| abs engaged and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment| and reach through your left heel to engage the back of the left leg.
  • Moving in one piece| lower your right leg toward the floor as you return to standing upright| resting the left foot lightly on the ground. This completes one rep.

30-Day 6-Pack Abs Challenge

30-Day 6-Pack Abs Challenge

Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you’ll notice a difference in how your clothes fit. It’s not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.

Here are instructions for the six different moves followed by a 30-day plan. It’s not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain)| so follow the plan and adjust it as needed according to your schedule and ability level.

| Seated Russian Twist

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine| and twist slowly to the right. The movement is not large and comes from the ribs rotating. Inhale through your center| and rotate to the left. Come back to center.
  • This completes one rep.

| Basic Crunch

  • Lie on your back with your knees bent and feet about 12 inches from your butt. Put your hands behind your ears.
  • Focusing on your core muscles| lift your head and shoulders and raise up until your head| shoulders| and back are off the floor. Keep your belly button pulled in.
  • Lower back down to complete one rep.

| Side Elbow Plank Twist

  • Start in side elbow plank on your left side| with your feet stacked one on top of the other. Keep your weight on your left elbow with your fingers reaching away from your body.
  • Place your right arm behind your head| and inhale to prepare.
  • Exhale| pulling your navel in toward your spine| engaging your deep abs. Rotate your right rib cage toward the floor| bringing your right elbow to your left hand.
  • Return to the starting position to complete one rep. Do the designated number of reps on this side| then repeat on the left.

| Superman Lift

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “u”” shape with your body u2014 back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds| and lower back down to complete one rep.

| Plank Jacks

  • Begin in plank position| with your shoulders over your wrists| your body in one straight line| and your feet together.
  • Like the motion of a jumping jack| jump your legs wide and then back together. Jump as quickly as you want| but keep your pelvis steady and don’t let your booty rise toward the ceiling.
  • This counts as one rep.

| Overhead Side Bend

  • Stand with your feet a little wider than hip distance apart| holding your pressed palms overhead. Squeeze your head with your upper arms to fire up your core and protect your neck.
  • Bend sideways to the right| squeezing your waist on the right side. Keep your neck as neutral as possible| looking forward| not down.
  • Pull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides| and bend to the left. Rise back up to center to complete one rep.

The Plan

Check out the 30-day plan below and adjust as needed according to your ability level. Each day involves three sets of the six above exercises. The third set will be tough u2014 hey| it’s a challenge| right! u2014 so be sure to focus on doing the moves correctly| not quickly. This plan also incorporates rest days| so while you can hold off on ab exercises| you can (and should) still do other workouts to target other muscles.

20-Minute Burn and Tone Tabata Workout

20-Minute Burn and Tone Tabata Workout

It’s Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today’s workout in our No-Excuses Workout Challenge| we’ve paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!

Here’s the workout and directions. Keep scrolling for explanations on the moves.

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“|”id”:37813577|”type”:”image”|”thumbnail”:”Image Source: POPSUGAR Photography

“”|””large_link””:”” Tabata One: Jumping Jack

  • Jump off the balls of your feet as you jump your legs out and in.
  • To modify| step the legs wide and then step them together instead of jumping.

| Tabata One: Trunk Twist

  • Stand with your feet a bit wider than your hips| with your arms out to your sides.
  • Twist your torso to the right| allowing your left foot to move to increase your range of motion.
  • Reverse directions| and twist to the left. Keep your spine long and lifted as you twist.

| Tabata Two: Push-Up and Rotate

  • Begin in a plank position and lower your body toward the floor| then push through your arms| returning to plank.
  • Twist to the left| reaching your left arm to the ceiling without letting your pelvis raise or lower.
  • Return to plank position| bringing your hand back to the floor. Complete another push-up and twist to the right.

| Tabata Two: Skater Plyo

  • Start in a small squat. Jump sideways to the right| landing on your right leg. Bring your left leg behind you| but don’t let it touch the floor.
  • Reverse direction by jumping to the left with your left leg| allowing your arms to swing to build up momentum.

| Tabata Three: Lunge Hop

  • Bounce on the balls of your feet| jumping into a lunge with your left knee forward.
  • Jump your feet together and switch sides| bringing the right knee forward.
  • Stay light on your feet throughout this exercise.

| Tabata Three: Oblique Mountain Climber

  • Start in plank position. Bring your left knee to your left elbow.
  • Jump your left leg back to plank position while bringing your right knee to your right elbow.
  • Continue alternating sides; move quickly but with control.

| Core: Russian Twist

Reps: 30| alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt. Lean slightly back| and lift your feet a few inches off the ground without rounding your spine.
  • Twist your torso to the left| punching with your right arm. This completes one rep. Twist to the right and punch with the left arm| and continue alternating sides.

| Core: Tabletop Crunch With Leg Reach

Reps: 12

  • Start lying on your back with your hips and knees bent to 90 degrees in a tabletop position. Lift your upper back and head off the mat| reaching your fingers toward your toes.
  • Lengthen your legs away from your center as you lower your upper body| reaching your arms overhead. Keep your low back pressing into the floor as you straighten your legs.
  • Bend your legs back into tabletop position as you lift your upper body off the floor and reach your hands toward your toes.

| Core: Superman Row

Reps: 10

  • Lie on your stomach with your arms reaching overhead.
  • Keeping your feet on the floor| arch your upper back to lift your chest off the floor.
  • Keeping your torso stable| bend your elbows back and squeeze your shoulder blades together. Then reach your fingertips toward your toes with your palms down and lift your chest another inch away from the floor.
  • Sweep your arms forward while lowering your upper body all the way to the mat| returning to the starting position. This completes one rep.

The No-Excuses Workout Challenge: It’s a Cardio Day – So Get Moving!

It’s time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn’t matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba, hit the pool, or hop on your bike. The options are endless.

If you have access to cardio machines, like a treadmill or an elliptical, and want a plan to follow, we have you covered. Here are two options.

Treadmill

Time Speed(MPH) Incline Notes

0:00-5:004.02.5Warmup5:00-6:005.01.06:00-7:006.01.07:00-8:005.01.08:00-9:006.51.09:00-10:004.01.010:00-11:006.51.011:00-12:005.01.012:00-13:007.01.013:00-14:005.01.014:00-15:007.51.015:00-16:004.01.016:00-17:006.51.017:00-18:005.51.018:00-19:007.01.019:00-20:005.51.020:00-21:008.01.021:00-22:005.01.022:00-23:007.01.023:00-24:005.51.024:00-25:006.51.025:00-30:004.02.0Cooldown

Elliptical

Time Resistance Incline SPM*

0:00-2:303.05.0110-1302:30-5:005.07.0120-1305:00-10:009.011.0130-14010:00-15:009.013.0130-14015:00-20:009.015.0130-14020:00-25:0011.015.0120-130 / Go backward25:00-27:009.015.0130-140 / Go forward27:00-30:005.05.0120-130

*SPM = Strides Per Minute

Image Source: POPSUGAR Photography

The No-Excuses Workout Challenge: It’s a Cardio Day – So Get Moving!

It’s time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn’t matter what you do| as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba| hit the pool| or hop on your bike. The options are endless.

If you have access to cardio machines| like a treadmill or an elliptical| and want a plan to follow| we have you covered. Here are two options.

Treadmill

Time Speed(MPH) Incline Notes

0:00-5:004.02.5Warmup5:00-6:005.01.06:00-7:006.01.07:00-8:005.01.08:00-9:006.51.09:00-10:004.01.010:00-11:006.51.011:00-12:005.01.012:00-13:007.01.013:00-14:005.01.014:00-15:007.51.015:00-16:004.01.016:00-17:006.51.017:00-18:005.51.018:00-19:007.01.019:00-20:005.51.020:00-21:008.01.021:00-22:005.01.022:00-23:007.01.023:00-24:005.51.024:00-25:006.51.025:00-30:004.02.0Cooldown

Elliptical

Time Resistance Incline SPM*

0:00-2:303.05.0110-1302:30-5:005.07.0120-1305:00-10:009.011.0130-14010:00-15:009.013.0130-14015:00-20:009.015.0130-14020:00-25:0011.015.0120-130 / Go backward25:00-27:009.015.0130-140 / Go forward27:00-30:005.05.0120-130

*SPM = Strides Per Minute

Image Source: POPSUGAR Photography

Flat-Abs Bodyweight Workout

Flat-Abs Bodyweight Workout

Think beyond crunches for toning your abs and try this bodyweight workout from our No-Excuses Workout Challenge. These full-body moves will work your abs from multiple angles and tone your middle.

Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Sumo Squat and Side Crunch

Reps: 20, alternating sides

  • Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
  • Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
  • As you straighten your knees to stand, lift your right knee while bending to the right to bring your right elbow and knee together, doing a side crunch.
  • Straighten your spine as you bring your right foot to the floor, and bend both knees, coming into a sumo squat. This completes one rep.

| Single-Leg Toe Touch

Reps: 10, each leg

  • Begin standing with all your weight on your left foot.
  • Keeping your spine long, reach forward, bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
  • Press your left heel into the ground as you lift your torso to stand, bringing the right foot to touch next to the left foot. This completes one rep.

| Up-Down Plank

Reps: 12

  • Start in plank position.
  • Keeping your torso parallel to the floor, place your right elbow on the mat.
  • Repeat with your left arm, lowering into an elbow plank.
  • Place your right palm on the mat, then the left to press up into a plank. This completes one rep. Repeat lowering the opposite elbow to the mat.

| Jump Squat

Reps: 12

  • Stand with your feet shoulder width apart and bend your knees and hips, coming into a squat, then engage your core and jump up explosively.
  • When you land, lower back into the squat position to complete one rep. Land as quietly as possible, which requires control.

| Breakdancer Reach

Reps: 20, alternating sides

  • Start sitting with your feet flat on the floor with your hands behind you and your fingers pointing away from you.
  • Push your pelvis up as you shift your weight into your left hand, circling your right hand across your body and ending with an overhead reach. Look down toward your left hand and feel an active stretch in your right side.
  • Pull your abs in as you lower your pelvis to sit on the floor. This completes one rep. Repeat on the other side.

Flat-Abs Bodyweight Workout

Flat-Abs Bodyweight Workout

Think beyond crunches for toning your abs and try this bodyweight workout from our No-Excuses Workout Challenge. These full-body moves will work your abs from multiple angles and tone your middle.

Directions: Warm up with five minutes of light cardio| then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Sumo Squat and Side Crunch

Reps: 20| alternating sides

  • Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
  • Bend your knees over your toes| coming into a squat with your thighs almost parallel to the floor.
  • As you straighten your knees to stand| lift your right knee while bending to the right to bring your right elbow and knee together| doing a side crunch.
  • Straighten your spine as you bring your right foot to the floor| and bend both knees| coming into a sumo squat. This completes one rep.

| Single-Leg Toe Touch

Reps: 10| each leg

  • Begin standing with all your weight on your left foot.
  • Keeping your spine long| reach forward| bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
  • Press your left heel into the ground as you lift your torso to stand| bringing the right foot to touch next to the left foot. This completes one rep.

| Up-Down Plank

Reps: 12

  • Start in plank position.
  • Keeping your torso parallel to the floor| place your right elbow on the mat.
  • Repeat with your left arm| lowering into an elbow plank.
  • Place your right palm on the mat| then the left to press up into a plank. This completes one rep. Repeat lowering the opposite elbow to the mat.

| Jump Squat

Reps: 12

  • Stand with your feet shoulder width apart and bend your knees and hips| coming into a squat| then engage your core and jump up explosively.
  • When you land| lower back into the squat position to complete one rep. Land as quietly as possible| which requires control.

| Breakdancer Reach

Reps: 20| alternating sides

  • Start sitting with your feet flat on the floor with your hands behind you and your fingers pointing away from you.
  • Push your pelvis up as you shift your weight into your left hand| circling your right hand across your body and ending with an overhead reach. Look down toward your left hand and feel an active stretch in your right side.
  • Pull your abs in as you lower your pelvis to sit on the floor. This completes one rep. Repeat on the other side.

No-Excuses Workout Challenge: It’s a Rest Day

Best news ever! If you want to get stronger| you have to rest. Your muscles need time to repair themselves ¡ª this is when the strengthening actually happens. Part of our No-Excuses Workout Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles| and take yourself for a 20-minute stroll| then give your muscles some TLC. Here’s our simple prescription for making the most of your rest day.

Roll

A weekly massage would be great for your body but not so great for your wallet. Instead| invest in a foam roller for some DIY muscle relief. Rolling out smooths knotted muscles and primes tight spots for stretching. Here are three resources to kick off your massage session.

Foam rolling to energize tired legsA video tutorial to check out a roller in actionMassage your back with a roller and feel taller instantlyStretch

After walking and rolling| lengthen tight muscles with some stretching. Pick one or two stretches for each body part| and hold your stretches for 30 seconds each.

Hamstring stretchesCalf stretchesQuad stretchesGlute stretchesBack stretchesImage Source: POPSUGAR Photography