20-Minute At-Home Bodyweight Workout

Bodyweight training is often viewed as less effective than weight training. Though when it comes to building muscle, strength, endurance, and flexibility, bodyweight workouts can help. At-home workouts provide you the opportunity to complete workouts at any time of day. They also eliminate any excuse to not workout.

Bodyweight training allows you to stay active but gives your body a break from intense weight training. Whether your workout includes a push-up, squat, or lunge, you can make at home workouts challenging. Progressions and regressions can help accommodate different fitness levels. One benefit of bodyweight workouts is the ability to increase exercise intensity with higher rep ranges or longer duration sets. 

Keep in mind that you may have to push yourself more than if you had equipment. You must get creative at home. You will not have any external load to increase intensity level. Instead, you will have to reach volitional fatigue on most exercises. Increasing the number of repetitions is just one way to push past your limits. 

20-Minute Bodyweight Workout

This at-home workout requires no equipment. It provides one progression and regression for every exercise. Some exercises may be more challenging than others, while others may not be challenging enough. Use the progression to increase difficulty. If you need a modification to make an exercise easier, try the regression. All you need is 20 minutes to complete this at-home workout.

The Warm-up

It is important to warm up prior to any workout, even with bodyweight training. It helps prime the body for exercise and prevent unwanted injury.

#1 Lying Knee Hugs

Lie flat on your back and pull one leg into your body. Use both hands to pull on the lower leg, bringing your knee into your chest. Hold for a few seconds and then rotate to the opposite leg. Repeat for 30 seconds. 

#2 Lateral Lunges

Stand with your feet outside of shoulder width. Keep your feet on the ground and begin moving the body side to side. Keep your hips back and chest up. Repeat for 30 seconds.

#3 Single-leg Lateral Hops

Start by balancing on the right leg. Now, jump your body to the right and land on the left leg. Jump back to the left and land on the right leg. Repeat for 30 seconds. Maintain your stability and balance when landing. 

#4 Running in Place

Run in place for 60 seconds. Be sure to move your arms and legs as if you were running outside. Elevate that heart rate and prepare your body for the workout circuit.

The Workout Circuit

You are now ready for the workout. Complete as many rounds as possible in 15 minutes. Make sure you push yourself during every round of the circuit.

#1 Single-leg Glute Bridge 

Lie flat on your back, feet on the ground and both legs bent. Lift one leg into the air with the bottom of that foot facing the ceiling. Raise your hips off the ground and push that foot as high as possible. Lower your hips down and repeat for 15 reps on each leg.

Progression: Elevated Feet Glute Bridge

Regression: Glute Bridge

#2 Push-up

In a high plank position, place your hands directly below your shoulders. Lower your body down towards the ground. Push yourself back up to the starting position and repeat for 15 reps. 

Progression: Incline Push-up

Regression: Wall Push-up

#3 Lateral Step Squats

Stand up tall and place your feet together. Step out the to the side with one leg, far enough for your feet to be shoulder width apart. Squat down and step back to the starting position. Repeat on the opposite side and perform for a total of 60 seconds. 

Progression: Jump Squat

Regression: Squat

#4 Mountain Climbers

Achieve a push-up position. Bring one knee into the same side elbow. Repeat on the opposite leg and rotate back and forth. Make sure you maintain a flat back the entire set. Complete for 60 seconds straight.

Progression: Burpee

Regression: Shoulder Taps

#5 Plank

The plank is one of the most effective core exercises. In a push-up position, lower down to your elbows. Maintain a neutral spine and flat back. Brace your core and squeeze your glutes while holding the plank. Lastly, keep your neck in a neutral position and avoid hyperextending. Hold for 60 seconds, rest and repeat the circuit.

Progression: Side Plank Raises

Regression: Push-up Plank

The Cooldown Stretch

You made it through the workout. Now it’s time to cool down and stretch. This will help promote better recovery and prime your body for the next workout.

#1 Seated Single-leg Hamstring Stretch 

In a seated position, extend one leg away from the body. Reach forward with both arms trying to touch your foot. Hold for 20 seconds. Then switch to the other leg and hold for another 20 seconds. 

#2 Cross-Body Arm Stretch

In a standing or seated position, bring one arm across the body. Hold for 20 seconds and repeat on the opposite arm. This is an effective and easy to perform upper body stretch. 

#3 Static Lunge

In a lunge position, rest your back knee on the ground. Extend your arms above your head while reaching. Hold for 20 seconds then switch to the opposite leg. 

Nice work! You have completed your 20-minute at home workout. This workout will improve your overall fitness level.

Level Up Your Fitness Expertise

Check out these blogs to learn more about the benefits of bodyweight training:

• Building Muscle: Bodyweight Exercises for Mass

• Integrating Bodyweight Workouts with Corrective Exercise

• 7 Bodyweight Back Exercises to Build Strength, Reduce Injury

Ever wish you could get paid to work out? Then becoming a personal trainer may be right for you. But be sure you get the right certification. ISSA will get you certified in just weeks and set you up for success with our job guarantee. Check out our personal trainer certification programs.

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