Essential Takeaways:
- This 20-minute full-body workout combines 9 classic bodyweight exercises that can be performed anywhere without equipment to improve fitness and burn fat.
- The routine alternates between timed exercises and rep-based movements, including cardio and strength training elements for maximum effectiveness.
- Each exercise targets specific muscle groups while maintaining an elevated heart rate, making it ideal for both toning and cardiovascular fitness.
- The workout can be completed as a single 10-minute circuit for beginners or repeated twice for a full 20-minute intensive training session.
- Perfect for daily exercise, this routine can be performed once or twice a day, with proper form and 30-second rest periods between exercises.
How To Get Fit At Home
This is a good 20 minute home workout to help you to get fit and healthy at home. It’s also a great way to lose fat fast, as it works your whole body. The more work you put in, the more fat that will fall off! You can always find time to get a 20 minute cardio workout into your daily schedule, and this is the best 20 minute workout you can do!
The workout starts with a warm-up jog and then has 8 bodyweight exercises designed to help tone and burn fat. All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over.
This quick home workout routine is designed to improve both cardiovascular fitness and muscular endurance. It is also great for toning the body, so you can use this as a home-based 20 minute toning workout too.
Perform each exercise as intensively as possible and then rest for up to 30 seconds before moving on to the next one. Always ensure that you perform the exercises correctly, holding proper form, especially in the hip bridges and squat thrusts. Breath deeply and naturally throughout.
This 20 minute circuit workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for a more serious circuit training workout. This twenty minute workout also requires no equipment, so you really can do it anywhere.
The 20 Minute Workout Routine
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.
2. Jumping jacks: 50 repeats
The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards.
Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.
Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals.
Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals
4. Hip Bridges: 10 repeats
Lie on your back with your arms straight and out by your side and palms facing upwards. With only the heels of your feet touching the floor lift your hips up to form a straight line from the shoulders to the knee.
Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.
5. Step ups: 1 minute
You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it.
Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.
7. Mountain climbers: 1 minute
Get down on your hands and knees and raise your knees like a starting block sprinter.
Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8. Push–ups: 15 repeats
The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.
9. Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
A 10 Minute Circuit?
We tested this routine and the routine took 10 minutes to complete, however, for beginners it is best to take your time and rest more between each exercise. As you get fitter you should aim to go through this circuit twice to make it a full 20 minutes of high intensity exercise.
If you do it twice, there is need to do the 3 minute jog again – you may need to take a little more rest between exercises in the second round. We have also today increased the jumping jacks to 50 (was previously 25). If you do just one round then 25 really is not enough!
You should be able to perform this workout every day – in fact, it is highly recommended to do a 20 minute workout everyday for long-term health and vitality. If you wish to increase your exercise rate to get fitter and burn off even more fat, then use this as a circuit training workout and repeat it once or twice.
This simple 20 minute workout routine could be done twice a day, once in the morning before work and then again in the evening. A few readers have asked if we have a
the 20 minute workout video to go with this article, but at the moment we do not, sorry! This is a great way to get fit in 20 minutes, lose weight and lose weight as well as improve your overall fitness and mental well being!
I am a 32 year old female. I am 114lbs, 5 feet tall. Mother of two, had my children at 18 and 21. I am a picky eater, I dont like vegetables at all. I dont like pasta, Don’t like much of anything. I have a lot of fat in my stomach and I am starting to see problem areas back of thighs.. I want to build muscle. I have never exercised so dont really know how to create a routine. Cant really access a gym because of schedule. I would like to work out at home. Not really a morning person. But willing to do a mini workout in the am or go running. Need to be at work by 8:30 am get home at about 5:oo to cook for kids and husband. I need help. I use to eat a slice of cheese pizza for lunch during work 5 times a week. I have changed that. i also try to only drink water. Unless i really crave a soda. What do you suggest?
Hi Melissa, without knowing if your currently regime is working or not, it is hard to give any advice. Rather than just weigh yourself take waist, hip, chest, thigh measurements and see how these are doing. I suggest that you do need to do more exercise though, try for another circuit to get those figures up. More jumping jacks too to get the heart working harder. As for diet, if you can maintain 1000 Calories that is OK, just keep it healthy.
Hi Lily, the key really is to reduce calories, eat healthy and exercise. Running is a good option. Start eating vegetables and fruits – you will grow to like them. Many are an “aquired” taste, which means you need to try them a few times. They really can be very tasty! Just exercise as often as you can. Maybe get a DVD workout to do in the evenings after the kids go to bed?
I am going to start walking to work which is about 2.5 miles, it takes me about 40 minutes. I plan on walking back home which is another 2.5 miles, atleast 3 times a week and i am going to try your 20 minute home workout. Is this enough to get fit and tone?
Hi Lily, it will certainly help. Whether it is enough depends on your diet and how active you are in general.
Hey im 5’7″ and weigh 266 (im overweight lol). I started doing this workout about a week ago. Since i do cycling every day, steups, and mountain climbers get my legs more tired. Is it ok if i substitute these 2 with something else. And if so, what do you recommend?
Hi Johnny, do more push ups and throw in some bench / chair dips too.
hi guys i need help in reverse crunches and tell me about exercise which would help me out in reducing my thighs.
Hi Sachin, to reduce thighs you really need to focus on cardio workouts and eat healthy.
This video explains reverse crunches:
https://www.youtube.com/watch?v=hyv14e2QDq0&ucbcb=1
hi myself sheetal. iam 26 yrs old n my wt is 26 kg i use to walk daily for 20 min along with it i use to do skiiping but since a month but is unable to lose wt kindly suggest
Hi Sheetal, I hope you do not weigh 26 kg!
Assuming that this was a type and that you are overweight, 20 minutes of light exercise will not help you to lose weight. You need to do more exercise and also eat less food, and eat healthier food. Have you changed your diet?
sorry its 62 kg. n in my diet i don’t include junk foods. i am pure vegetarian n generally use to take the food made at home that generally includes chapaties and vegetables. i am not fond of sweets also then also i am unable to loose weight.
i am very much worried regarding my weight . in lunch n dinner both i use to take 2 chapaties and not more than that. actually i am having my wedding next month n desperately wanted to loose some weight kindly suggest
Hi Sheetal, eat less bread / chapatis.
hi! im 23yrs old female at 191lbs with two kids just start working out this week run/walking for 35-50 min i have given up beef and pork and fried foods so my question for is what weight should i be at at the age of 23? how many calories should i take in a day? and i have alot of belly fat so what are great fast ways to lose my belly fat?
Hi Tiffany, without knowing how tall you are it is impossible to provide any guidance for your ideal weight. Use our body mass index calculator to get an idea.
Hey Motley Health,
I want to lose around 15-20 lbs before summer. Right now by body weight is 195lbs and my height is 5.11. My ideal weight is around 175 which I think i want to achieve before summer. What kind of exercises you would recommend which are quick and can preferably done at home.
Thanks.
Hi Astor, best quick exercises to be done at home are circuit training exercises. Also look at the home fitness section of our site.
hey just curious, how many Calories does this burn? I document calories burned in my health-diary.
thanks!
Hi Dex, not really possible to say. Depends how hard you work and how large / fit you are. I would guestimate that it is around 150 Calories, maybe a little more.
hey im 5’2… 191lbs im 23yrs old female with two kids just start working out this week run/walking for 35-50 min i have given up beef and pork and fried foods so my question for is what weight should i be at at the age of 23? how many calories should i take in a day? and i have alot of belly fat so what are great fast ways to lose my belly fat and get tone.
I’m 5’2 and sitting at a gross 74kg. thanks for the estimate! :)
Hi Tiffany, really your health weight, according to BMI, is 101 lbs / 45.8 kg and 136 lbs / 61.6 kg. Diet and exercise is the way to go.
Hey MotleyHealth im a 17 year old girl 5’9 and 220 pounds, ive tried everything to lose weight. i work at mcdonalds so its kinda hard to eat right sometimes, and my mom buys me debbie cakes when i tell her to buy me fruits:(. I tried exerciseing and eating right but nothing seems to work… please help me!!!!
Hi Rayne, you need a full lifestyle change. Exercise and healthy eating works, but it really does not take many snacks to stop weight loss dead. So, here are your personalized rules:
1. Never eat at work
2. Never eat debbie cakes
3. Eat fruit – buy your own if you have to and then eat it when your mum eats cakes
4. Exercise every day – even if only for 20 minutes before 20
Hello MotleyHealth Expert,
I been reading post everyday for about two weeks now (hope everyone is doing well with their weight loss), I had looked up quick work outs at home due to being tired and just plain old inactive and now I’m here. I am a 29 year old male about 5’8 and weigh 205 according to my scale yesterday (I started off at 215), I been attempting to get into shape as I mostly sit on a computer due to work and online gaming. This work out has been helping out; I also cut out sweets and sodas. It’s tough but I’m doing well so far. Well what I was wondering, is this a good plan for me and where I should be in weight. Maybe I should have posted this before I started but o well. Thanks for the help.
Hi Carlos, if you are getting good results then it is a good plan! Healthy diet and regular exercise is the key. Remember, as you get fitter you need to do more – work harder, work faster, work longer. And keep up the good diet too. Well done on losing your first 10 pounds!
Hi This is Sara. I’m 22yrs old and i’m 5.6ft and 86kgs. I’m overweighted. I have to reduce my weight. Is these exercises will really help me to lose my weight
Sara, these exercises will help you tone your muscles and burn some extra calories. To lose weight you also need to reduce the amount of food you eat, and also eat healthier. Take a look at our nutrition section and also read How to Lose Weight.
Hey;I’m a 16 year old female, I weigh 57kilograms and I am centre metres tall. I’m an okay size but I want to look toned in the stomach and thigh area. any recommendations? I like the exercises demonstrated on this page, I think they’re fun and I can do them easily.
sorry, the number keys weren’t working. I am 165 centre meters tall
Hi Anicia, well, if you think that these exercises look fun then the first suggestion is to do them every day! Then check how you are progressing after a couple of weeks. Maintain a healthy diet the whole time too.
how many times the above circuit program should be done in a week for a perfect body??
and any other regimens i have to follow for a great shape?? please help me out
Hi Seema. First, how do you define a perfect body? Super fit, low body fat, lean and muscular? Or healthy, fit and curvy? To be fit (and I mean this in the traditional sense) you need to exercise every day really, maybe have one day off a week. If this circuit is the only exercise you are doing then you need to do it most days of the week. However, that will probably become boring, so vary your exercise. Go running, swimming, dance, martial arts, weight training, walking etc. on other days.
The other important factor is your diet. What you eat, and how much you eat, determines your fat levels. Exercise plays a small (but important) role in this too, but too much food can very quickly destroy all the good work of exercise.
I bought the diet solution that contained what to eat and how to work out on each day (didn’t even finish the 1st course yet), but looks promising, im already seeing some change :)
If anyone is interested
it is a great system Leyah, although you could have bought it from us:
Hi I recently had a baby I am 5’9 and I weigh 205 I’m wanna lose 50 pounds i wanna no if this works I need Somthing simple but effective I don’t have much time on my hands and I would like to start a simple diet too any ideas for me ??
It works if you eat healthy, reduce calories and exercise. Diet is really vital. Simple? Go on a low GI diet.
Hi, does this work for men as well? If I eat healthy and do this every day you think I will lose about 5 lbs a month or so? I’m 17 and weigh just under 200. I’m 5ft 11in. Thanks!
Hi Bob, yep, exercise works for everyone. Just push yourself to work harder each time so that you get fitter, and make sure the diet is healthy and you cut portion sizes.
Hi im kaylee and i am 16 im about 5 foot and i way around 145, i have been trying to eat better lots of fruit and vegtables i also go to the gym and walk my dogs. by putting this on top of everything will it help me get in even better shape and loose more weight? also how many calories should a 16 year old girl my size be consuming in one day?
Hi kaylee, it will certainly help you. An average 16 year old female needs about 2100 Calories a day, you may require a little less as you are 5 foot, but it will not make a big difference. Focus on exercise and healthy eating.
hey i am 18 year old my height is 5 ft 8 inch my weight is 65 Kg is it possible too reduce around 2-3 Kg by doing this above excercise..in flat 20 days..and also please recommend a healthy diet plan..i really want to burn my belly fat fast..plz give the diet plan in accordance with indian people lyf style as i m frm india…thanxxx….:D
Hi Ronak, it will certainly help. All we have for Indians is Indian Vegetarian Diet for Healthy Weight Control.
greetings! i’am 6 ft 3 inch and 99 kgs ( as of 5-7-12). and definitely overweight . i did start this regime and found it quite comfortable. so thanks for that!! but i’d be grate full if a complete video of all the exercises are available. even a link is alright.
thanks!!
p.s the section on “Indian Vegetarian Diet for Healthy Weight Control” is quite good and i even advised my mom on that!
We may be able to provide videos in the future but do not have any yet, sorry.
ok it alright. thanks for the reply.
very few “health sites” ever reply.
hey thanks for replying..i have yet another problem..i want to shed that extra hanging fat in my thighs and calves due to which my legs don’t look nice…please suggest me some exercises and remedies besides gym for the same…
thanks!
do we really gain weight after leaving gym??
hello.. i am an Indian girl in my early 20’s…i would be really grateful if you advise me a week’s diet plan only vegetarian which would help me in losing weight.also please mention things which i shouldn’t consume at all…
thanks!