A 20-Minute, Equipment-Free Full Body Workout

We know you’re all on the hunt for efficient, full-body workouts that requirement little to no equipment — and girl, we got you.

We love a good bodyweight workout, and since they don’t require any dumbbells, exercise balls, resistance bands or other fitness equipment, they can be done anywhere, anytime — which is all the more relevant right now.

We’ve put together a simple in-home workout that will activate all of your major muscle groups in only 5 simple moves and get your heart pumping at the same time. The workout we’ve suggested below should take less than 20 minutes and is designed for a moderate fitness level, though we’ve mentioned some modifications below to make it easier or harder.

We know so many of our readers are currently pregnant or in the early stages of postpartum, but it’s important to note that we do not recommend the below workout for those stages. But we also know so many of you know moms who are looking to juggle their own fitness routine while keeping kids entertained or keeping up on work remotely at the same time — so please pass this along to them!

If you are expecting or still recovering post-birth, be sure to follow us on Instagram for daily workout challenges that are safe for pregnancy, and of course the Baby2Body app is loaded with workouts designed for you to do from home and always safe for your stage of pregnancy or postpartum, and we’re still running 50% off our Premium Package on the website using code MUMSTRONG.

Our 20-Minute Full Body At-Home Workout

For this workout, we recommend doing each move for 45 seconds. To make it easier, do each move for 30 seconds. To make it harder, do each move for 60 seconds.

Complete the full circuit three times, taking a 60-second break in between each circuit. To keep the intensity up try to move from one move to the next with as short of a break as possible.

1. Speed squats

With feet shoulder-width apart and knees slightly bent, lower into a squat. Make sure your knees don’t go past your toes and try to lower to 90˚ — as if you were sitting in a chair. Engage your glutes and core to press back up to a standing position. For speed squats, try to go as fast as you can without compromising on form.

2. Bicycle crunches

Lie down on your back and bring your hands behind your head to support your neck. Engage your core and lift your legs off the ground about 1-2 feet. Pedal your legs as if you were riding a bicycle, bringing your opposite elbow to your knee every time you pedal in; right elbow to left knee and left elbow to right knee.

3. Walking Lunges

From a standing position lunge forward with your left leg. Then, press forward with your back leg to rise to standing. Next, lunge forward with your right leg, then press forward with your back leg to rise to standing again. Continue with this forward-motion lunge until you run out of room — then turn around and keep going!

4. Planks 

For the first circuit, do a normal forearm plank hold. For the second circuit, do a side plank hold where you switch sides halfway through. For the third and final circuit, do a high plank hold.

5. Burpees

This one is a cardio dash – so try to push through it! Start in a standing position and hop down, placing your hands firmly on the ground. Jump out into a pushup position (if you’re feeling ambitious you can add a push-up here!) and then jump your feet back up to your hands. Pop back up to standing and repeat the burpees until 45 seconds is up!

Make sure to take a 90-second rest before starting your second and third sets of this circuit, and try to sip on some water while you catch your breath. Once finished, do some light stretching to help cool down your muscles and steady your heart rate.


One thought on “A 20-Minute, Equipment-Free Full Body Workout

Leave a Reply