A 20-Minute Bodyweight Routine Everybody Has Here We Are At


20 Min Beginner Body Weight Workout at Home Easy Workouts without Weights Bodyweight Exercises

Video taken from the channel: HASfit



Video taken from the channel: Lucy Wyndham-Read


20 Minute HIIT Abs Focused Bodyweight Workout No Equipment at Home With Warm-Up & Cool-Down | SELF

Video taken from the channel: SELF


20 Minute HIIT Bodyweight Workout No Equipment at Home | SELF

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A 20-Minute Body Weight Routine Everyone Has Time For. by SELF. February 7, 2015. 56 Comments. Brett Hoebel has trained models (Doutzen Kroes and Karolína Kurková) and busy professionals who don’t always have hours for the gym.

So he draws on his martial-arts background to create quick, high-intensity workouts that can be done anywhere, anytime. Your trainer: Hoebel, creator of the 20-Minute. (Since it only takes 20 minutes, you have no excuse to skip.) On days two, four and six, do the following routine instead: 20 push-ups (on knees is fine), 50 squats (with weight, if you want) and. Lucky for you, you don’t actually need to carve out two precious hours of time to get fit. In fact, all you need is your own body weight and 20 minutes each day (and maybe a great workout.

Sure, you could concentrate on each of these areas—cardio, strength, mobility—with separate workouts if you want. But if you’d much rather work on them at the same time with one speedy routine that you don’t have to overthink, this 20-minute bodyweight circuit is for you. That’s because this 20-minute home workout uses your body as the weight and focuses on perfect form, rather than thousands of reps. “While we’re all stuck at home bodyweight exercises are the. Aug 12, 2014 During your next workout, draw maximum benefit from minimum time investment with this fast-paced bodyweight cardio routine.

It’s. Squat and lean toward the right so that more of your weight is on the right side of your body and fingertips tap floor on right side. Spring up, raise arms overhead, and land lightly, shifting.

Designed by Williams, this 20-minute, body-weight, unilateral routine will help mend your mobility problems and make your body stronger and sturdier for your bilateral workouts, too. Do: moves 1 through 6, completing 12 reps on each sides, resting for 30 seconds between exercises. Shoot for 3 to 4 rounds total.

Rise up on your toes so that only your forearms and toes touch the floor. Your body should be a few inches off the floor in a straight line. Bring belly button to spine by contracting your deep abdominal muscles and tightening your buttocks and upper body. Breathe normally and hold for 30 to 60 seconds.

What is the best 20-minute weight training workout? Regardless of age we are all pressed for time, especially for training. Here are several solutions and sample routines to get the most out of the time you have for training!

Learn more.

List of related literature:

The routine includes:

“Genie in Your Genes” by Dawson Church
from Genie in Your Genes
by Dawson Church
Hay House, 2018

This would make it quite simple for the users to be able to track their well-being in terms of the different exercises to do, the food to eat, the times they should drink water and the hours they should rest.

“ECKM 2019 20th European Conference on Knowledge Management 2 VOLS”
from ECKM 2019 20th European Conference on Knowledge Management 2 VOLS
Academic Conferences and publishing limited, 2019

The quickies are organized in 10 and 15 minute segments and are appropriate for either the gym or the home.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

The time spent doing this routine would be 4 minutes, but believe me, these 4 minutes would be very

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

This routine should take no more than 20 minutes.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Jamie is a college student who decides she’d like to start adding 20 minutes of strength training twice a week to her busy schedule that includes work, school, and an active social life.

“Motivational Interviewing in Nutrition and Fitness” by Dawn Clifford, Laura Curtis
from Motivational Interviewing in Nutrition and Fitness
by Dawn Clifford, Laura Curtis
Guilford Publications, 2016

I’m not sure if I can find 30 minutes daily for weight control.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

Can the routine be simplified?

“Effective Communication for Health Professionals E-Book” by Elsevier
from Effective Communication for Health Professionals E-Book
by Elsevier
Elsevier Health Sciences, 2019

The typical routine included a lot of breaks and a lot of chatting, even while the client was doing shoulder presses, rows, and leg extensions.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Wow, thanks for this fab tabata work out. You totally got me sweaty in 20! Really appreciate the modifier especially toward the end:-)

  • Fab workout that is deceptively hard! Looks easy but here I am sweating buckets and wondering, how on earth was Anna talking through the entire video while I was gasping?!! Amazing, thank you!!

  • I had to take 40 sec rest in between��Did simple reverse lunge…Still
    really intense…Mountain climbers for 40 sec was killer..Totally breathless…But Anna is so inspiring����

  • Well done guys! Good choices of exercises great motivation all through the whole workout and effective workout!!! Thanks for sharing!

  • my teacher is making me do this for online pe and I’m hurting ow.:( Mrs.Hartsock, if you see this, why, WHY DO YOU DO THIS TO YOUNG SKINNY MIDDLE SCHOOLERS?!?!

  • Currently in a two-week Quarantine in my hotel room in Hong Kong. Thank God for these videos!!! I am not starting a new job with Quarantine Belly ��

  • Awesome workout Everyone!!! If you are ever interested in shortening the workout and receiving more results (25+% more calories burned, 10%+ higher avg hear rate and up to 50% more muscle activation for more strength and scultping) all you have ot do is add WearBands…available on GLOW by Popsugar. Keep up the great work!

  • Hey Anna! I am absolutely OBSESSED with your workouts!! Just one little comment as I’ve been doing a lot of themI notice sometimes you forget to verbalized when to switch legs during the exercises and stretches, and as I’m not always facing the TV, I’ve often missed the switch. Usually, you’re just excited and talking about something else that’s also important, but if you could remember to say this it would help a lot. Thank you for all the great videos!

  • omg killer! i used to be very fit a couple mos ago, but now this workout killed me after it being my first workout after 3 months!!

  • You talk WAYYY too much in the video. People like to workout with Rythem not with someone literally saying a word every second. Would be nice to have some pump up music on playing AFTER you describe and show each move.

  • Have you ever tried Tabata jump squats with alternating lunges? It’s an absolute killer. You can check it out with a list of 17 other brutal Tabata workouts I’ve put together here: https://thehiitcoach.com/tabata-workout-routines/

  • woooo weiii that work out had my stomach in my throat and my heart about to burst out of my chest. That is what i get for taking five months off to recover my shoulder from bursitis. Still trying not to use too much weight this was a perfect way to get my heart beat wayyy up and burn those calories.

  • Anyone else’s feet just hurt so bad after the jumping parts? Like my legs are fine and I’m not even that tired but my feet just BURNN������

  • This is one intense workout, especially for being only 20 minutes! Thanks Daniel and Kelly you guys are keep me fit during luckdown

  • Great workout Daniel I couldn’t do the plank jacks as I have a tethered cord syndrome so could do most other things. I am from Scottish Borders by the way so no my limitations.

  • Whoo wee! First time doing HIIT in five years. This kicked my ass in a good way and I’m pleased there were no burpees as I hate those �� I’ve forgotten how good the endorphin hit is after HIIT so thank you Daniel ♥

  • Lockdown has not been kind to me. I still have my normal appetite, without being able to exercise as I normally would. This helps me get back into shape after months of neglect!

  • I m a newbie… my body condition is not that much good.. I am a 6
    feet tall guy but my weight is only 50…. is this workout plan helpfull
    for my weigth gain? basicaly I just need a proper body shape… if its
    not then which workout I should take… plz sir reply as soon as
    possible…. tq:) <3

  • Kicked my butt! I usually don’t sweat during a workout, but I sure was after this. I thought “I’ll fit in a quick workout, but don’t think I’ll get much out of it.” Boy, was I wrong! Thanks!

  • Great training, thanks a lot! Especially I appreciate the small in-picture videos showing the next excercise; awesome concept, keep on doing that please!

  • I started this during the Corona lockdown. This is an awesome workout. Being on the heavy side, the plank exercises are killer. But, it’s what you need in 20 min. Thanks so much!!

  • Awesome workout.. Most beginner exercise videos are far too much and feel more like intermediate to expert level. I’m just getting over long-term illness and this is the perfect workout to rebuild my strength, flexibility and stamina back up.. cheers!

  • I love SELF channel, thank you so much for creating this; it shares amazing workout routine to keep you stay fit. At this point, we’ve gotten used to working out in our homes, using common household items to feel the burn. SELF channel inspired me in creating my own channel. Please support and share my youtube #FreeMindSet14 https://studio.youtube.com/channel/UCtxLvZvJnsmNJ04A_GN-x_w

  • 12:07 is anyone going to talk about how he forgot to edit out the Description and just slapped the ‘Sprinting (Supersonic fast) 10 seconds’ over it?

  • It’s my favorite channel for hiit, workout and cardio. i do this hiit workout since 2 months. And I really like it. It’s hiit my body. Keep it up guys. Specially Rhys����������

  • ( 5 months ago )I’m not doing this!! I can still play soccer and stuff!!( 5 months later ) how in the flipping world do people stand

  • I’m going to update everyday for 7 days so I can see my progress and keep my motivation but before I gotta tell you something: thank you veeery much for this workout. With the quarantine and boredom I thought that I would use all that free time to lose weight and exercise instead of laying on my bed all day. Your work is neither too easy or too hard while it’s still challenging for me. You’re a very good coach cause I didn’t see the time pass and your exercises are funny and I don’t have the time too think about giving up. Thank you very much!

    Day 1: It was a little hard but I never wanted to give up. I took all the easiest exercises but during the 30 secs I always ran instead of walking. I have to work on my arms though cause I’m not careful I tend to focus on my legs more. Also I new that I wasn’t doing the movements fully (didn’t stretch my leg far enough ect) so I’m gonna be more careful about that tomorrow.

    Day 2: it was a liiitle bit harder at 3/4 I wanted it to end but I knew that it was only in my head so I kept going

    Day 3: Today was a little bit harder maybe because i’m a little sore but it’s alright

  • now, re-watch it but listen for how many times he says supersonic fast. i swear it will make you wonder how you didn’t notice all of those before. -_-

  • That was terrific. Your voice and loved the inspirational music. Coronavirus has got me stuck and this is a great way to share with my 12 year old son. Thanks so much.

  • This is amazing it is exausting but it is the right balance between upper body and lower body I subscribe and like all your videos!! ������

  • Omg I’ve been doing your workouts since so long!. And I could do more than one video almost everyday. This single video literally killed me!.. Ima do this again! ��❤
    Sending you lots of love and positive vibes Lucy. We love you ������✨

  • So I am trying to do this one after doing the four-minute one week and then the 7 Minute the second week and now up to this one and I am really tired and sore. So, I don’t know if I bit off more than I should. But it feels good. And hopefully I’ll be able to get back up tomorrow.! Thank you. ❤

  • This is by far the worst HIIT “workout” I’ve ever done. What passes for a “cardio” exercise in this is pathetic. And, it’s not even full body because there is not an arm exercise. I expected to feel something in my muscles or body, but was disappointed. The AMRAP at the end wasn’t good and should of had more than three exercises. It also barely worked my core.

  • congrats on 5.99 million subs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Y!!!!!!!!!!!!!!!!!!!!!!!!

  • me: imma be productive and work out during quarantine!
    also me: eats 3 cookies (a sugar cookie a chocolate chip and a full chocolate cookie) while reading comments

  • My dad lost 100lbs. I visited Next Level Diet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes

  • I’m here because of covid. Since I’ve seen your page last week, I”ve done the two videos on HIIT. Thanks Rhys (or Reese). Btw, how many calories are we burning when we do this workout? Ty

  • I must have looked like a complete idiot doing those scorpion things compared to Rhys and Amy but still. Also, almost slipping on your own sweat is entertaining. Thanks for the great workout.

  • Hope you enjoy this fun no-equipment workout! It’s actually one of my favorites. Let me know if you have any questions or if I can offer any additional exercise modifications. Thanks for watching!

  • The whole reason of Tabata was to let athletes spend LESS time on workouts the recommended time was 4 MINUTES.
    And athletes doing this workout for only 4 minutes were able to gain same results as those who was doing regular aerobic 60mins workouts but at slower pace.
    THIS IS NOT TABATA WORKOUT it is exactly opposing )

  • warmup = jumping jacks; inchworm; hip opener; mountain climber (30s x 2)
    workout = rainbow plank; butterfly sit-up; lateral lunge (L&R); side plank pulse; (45s x 3)
    burnout = AMRAP = mountain climber; bicycle crunch; jump squat (4 mins)

  • I just love how friendly and motivating u guys are. Even though i am dying, you guys ask so sweetly to keep going that i dont mind dying after a few breaths more. ������

  • These workouts are too complex for me to get on the first try I keep getting frustrated because after the 40 seconds are up is when I finally get the hang of it

  • These workouts are life-savers during quarantine�������� I’ve been drenched with sweat after every workout. Thank you all so much and please post more!!!

  • Amazing workout…this is my 4th SELF video workout..the videos are great because they have warm ups and cool downs…great job guys


  • I use your workout at least 2x a week sometimes more. Sometimes less. I’ve lost 94lbs in 6 months. I’ve changed my food to a much better balanced diet. My life has changed for the better in every way. ��

  • Hi Lucy, I really loved your workouts�� I just wanted to ask if you are suffering from diastasis recti & you are overweight can you still do these exercises in your channel? Thank you❤️

  • Lucy, Lucy, I did it!
    2nd 30-Day shred challenge, done! I feel so strong and so positive!
    #LucySquad #Done! ��������������������������

  • Quarantine has me here…I must say at first I was like wait where is the music (I gotta have loud music) but them I just out on my own and got it done and loooved it I did this workout fasted..I feel great and got a great sweat. Ya got a new subscriber out of me for sure ���������������������� thank you

  • Will this really help me lose my menopausal weight? Do I need to add, any other workouts to this, or can I just do this? HELP!!!

  • Great workout for doing at home. I have been doing this for a month (3 times a week). Where is next level (for intermediates). I couldn’t find it

  • Hello it’s my first time to do this work out & I enjoyed it tremendously. My only question is this alright to do if you have a diastasis recti? Looking forward to your advice. Many thanks & keep it up!☺️❤️

  • Amazing workout! I’m dripping in sweat everywhere! I have dropped inches over the past couple of months with your help. Did high knees the whole time. Was not easy but I love you!

  • I took a two-days break and I forgot which one was the last one I had done, so I did this again! ��
    It was fun so it’s okay! Wish I had checked the comments. I can’t wait to start the 100-days series!

  • Done for the day, Lucy!
    I wish I could show how much I’m sweating! It’s insane. And it feels great.
    Talk about getting a sense of accomplishment. Ahh! I love you. ♥
    #LucySquad #Done ��

  • One of the best workouts… Am doing this for 2 weeks and I’ve started seeing the results this quickly.. Am becoming slim n feeling healthy..Thanks a lot Lucy..Lots of luv from India…

  • Your workouts are great! It has been two weeks I am following your workouts and it feels like something sustainable I can do every day. Thanks. Looking forward to more videos from you.

  • I was working out n i thought i am just warming up and this workout was over..this is ur speciality Lucy..she doesn’t mk us feel we r working out n still we sweat buckets n see the results

  • Starting my journey with lucy!

    I will do this exercise everyday and I’m on a healthy diet ( 1000 calories) avoiding artificial foods.

    Current weight: 83 kg

    Day 1: Done! Did this after my breakfast. I just love this workout. Sweating real hard.

    Day 4: Done! I can feel lil bit changes. Weight: 81kg.

    Day 6: Done! Weight: 80kg

  • On day 22 of my own “working out every day for a year” challenge. My legs feel and look more toned, I have more energy and I’m just getting up and exercising straight away. These videos are great to help a habit forming mindset, and this is from a previously self confessed couch potato. See you tomorrow ��

  • I am currently on my 2nd week of healthier living. Honestly when I say I have never enjoyed a work out as much as your workouts I’m telling the truth. I also love how you interact with your audience and never leave anyone out ������

  • As much as I love all of your workouts I’m so happy there’s a 20 minute one I can do for everything when I don’t have a lot of time ��

  • thank you Lucy I love your motivation and workouts it has helped me with my fibromyalgia Doing your workouts has made me more mobile and its fun working out with you…thank you so much!

  • I wonder how many calories can one burn doing this routine at the same paste as Lucy. I know it can be Very idividual but how many can it be in average. Does anyone know? �� ☺

  • To, person who said to put on 2x speed.

    Here’s some math. When you put it on 2x speed, it’ll take ten minutes.

    From, you know who this is from.

  • I really luv this workout em following different type of ur workouts from last 2 weeks but i have knees issue so i found this is the best 20 min workout of urs i hope it will help me to reduce my weight and tone my body shape

  • Wow! There is something special about this workout. I have done others for 7 days and they didn’t make me sweat like this one. I love it!

  • I have just started back to exercising since I have been very poorly with coronavirus and i have really enjoyed today’s workout. I will be doing this daily. Thank you

  • yr workout tips are just amazing……..i was catching up with some other workout videos of yrs and y helped me loose upto 3 kgs in around a month or less…..now really excited to see the results of this workout plan after a month……thank you so much for yr tips

  • Great workout����������, i am practicing daily. Thankyou for sharing amaxing video. You are awesome and inspiring all of us��☺����

  • Love these workouts. I feel I can really do them without hurting myself. Helping me to cope with this present confinement. Thanks Lucy xx
    Patricia 66yrs

  • This is my first day as i dont like running i kept running in place and doing workouts and i feel new im excited for my back to school

  • This video is horrible. I think it is hilarious how the adult in the video kept taking breaks playing it off as “providing feedback” for the child. I feel bad for the child in the video. This video is not kid friendly no matter what anyone says.

  • Excellent video! I have fibromyalgia & it’s associated problems. i have been encouraged to do some strength training but can’t really deal with weights just yet. So i looked for a workout that just utilized body weight. This workout is perfect for me. Enough of a challenge without pushing too far. So thank you and well done for sharing this excellent workout.