20 Minute Full Body Workout You Can Do Anywhere

No Equipment Needed

Have a spare 20 minutes to get your blood flowing and body moving?  Complete all these exercises to strengthen all muscle groups and get a step closer to your goals, whether it is 6-pack abs or a healthy routine you can stick to.

This is a simple at-home workout, perfect for mixing- up your summer workout routine!


  1. Jumping Jacks x 30secs
  2. High Knees x 30secs
  3. Inchworm Walkouts x 10 

 Total Time: >2mins

(Inchworm Walkouts = start in downward dog, walk your hand down to plank and back)

Now that your body is all warmed up and your heart rate is up, let’s get into the main workout and continue to shed body fat and build muscle!

Main Workout:

Station 1:

  1. Body Weight Squats x 15-20
  2. Push-ups x 12-15
  3. Reverse Lunges x 8 each leg

- Complete A,B, C consecutively to finish 1 set

- Rest 30 secs between sets

- Sets x 3

-Total Time: >8mins 

The bodyweight squats should be performed slow and controlled, maximizing time under tension to promote muscle growth. Engage your core in all three exercises and once again, don’t rush any movements!

Station 2:

  1. Tricep Dips x 15
  2. Pushup Hold x 30 secs
  3. Curtsy Lunge x 8 each leg

- Complete A,B, C consecutively to finish 1 set

- Rest 30 secs between sets

- Sets x 3

- Total Time: >8mins

By now you should have a great sweat going. That heart rate should be up and you should be feeling that pump in your muscles! Let’s keep it going and finish off the workout with a couple of core exercises and a cool off.

Abs & Cool Off

  1. Plank x 30secs
  2. Russian Twists x 30secs
  3. Bodyweight Squats x 30secs
  4. Downward Dog x 30secs

Congratulations, you just killed that workout and should be feeling much stronger than when you first started. I’d recommend completing this workout 3-4 days per week, allowing for one day of rest in between this full-body workout.

Muscle Recovery After Workout 

For the best post-workout recovery tips, check out Slay your Workout, Slay your Recovery. Additionally, be sure to check recoupwellness.com for the perfect all natural, nothing artificial, post workout recovery drink! 

Need more workout ideas?

Take some tips from personal trainers with this home workout article:  “The Best At-Home Workouts to Help You Stay Healthy and Fit, According to Personal Trainers.”

Want the best Summer Quarantine Core Workout? Check out this 10min Core Workout!!

Best arm workout out there for more toned arms in 10 minutes: 10 Min Toned Arms Workout 


We would love to hear from you about your favorite workout tips and tricks. Send us a note info@recoupbeverage.com

Written By: Charlie Nagle