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.

Detox Your Body and Mind With This Full-Body Workout

A body-scuplting workout that will wipe the stress out of your day| too ¡ª Shape6 chia seed recipes you will actually want to eat in the morning ¡ª Real Simple3 alternative plank excercises for a stronger core ¡ª Self38 of the best and worst diets out there ¡ª HealthEverything you need to know about water weight ¡ª Women’s HealthQuench the thirst with these flavor-infused waters ¡ª Cooking LightRecover from a run with a healthy pecan pie smoothie ¡ª Women’s RunningHow to waterproof your makeup for the gym ¡ª POPSUGAR Beauty Image Source: Shutterstock

Burn Almost 300 Calories in the Comfort of Your Own Home!

Not feeling like going outside because it’s too cold or snowy? Here’s an easy way to burn 250 calories in just 30 minutes. All you need are a set of stairs, a jump rope, and space to skip around.

Check out the printable version here.

Image Source: POPSUGAR Studios

Burn Almost 300 Calories in the Comfort of Your Own Home!

Not feeling like going outside because it’s too cold or snowy? Here’s an easy way to burn 250 calories in just 30 minutes. All you need are a set of stairs| a jump rope| and space to skip around.

Check out the printable version here.

Image Source: POPSUGAR Studios

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run ¡ª this advanced variation works the abs, too. If you don’t have a jump rope, just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings, quads, calves, inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short| fun| and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked| too. Equipment wise| you will need a step (for step-ups) and a jump rope. If there are no stairs in your home| use a small bench| march in place with some vigor| or up the intensity by running in place doing the high-knee run this advanced variation works the abs| too. If you don’t have a jump rope| just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings| quads| calves| inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact| and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Burn Fat Fast With This Printable Plyo Workout

Get ready to jump the calories away with this plyometric circuit that combines bodyweight exercises with power moves. We’ve added some weightlifting to round it all out. Print this poster, head to the gym, and get your sweat on!

Image Source: POPSUGAR Studios

Burn Fat Fast With This Printable Plyo Workout

Get ready to jump the calories away with this plyometric circuit that combines bodyweight exercises with power moves. We’ve added some weightlifting to round it all out. Print this poster| head to the gym| and get your sweat on!

Image Source: POPSUGAR Studios

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.