April 1

20 Minute Full Body Bodyweight Workout at Home – No Equipment Needed

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Stay fit using your own bodyweight. If your goal is to have a fit body and rev up your metabolism, then dumbbells and weights are not necessary; your body weight is enough. You can take it with you wherever you go and can do as many as you can do.  It will improve day by day.

This full body bodyweight workout  is designed to keep you moving and improve your fitness. If you are planning to start workouts, this is the right time to start the workouts.

The home workout without any pieces of equipment - push, pull and move your body weight. 

This is an interval workout, for a particular duration. You can do as many reps as you can. If you get; tired you can rest for the remainder of the time. 

Eg: in a pushup, you have 30-sec duration. Do pushup for 10s and rest for the 20s, if you find it difficult to do. As you progress you can push out more reps in the same 30s window.

By using the 30 s interval you can adjust the intensity of the workout. You can increase the tempo or decrease it. You can do it for the 30s, or 10s and rest for 20s. 

You can use some HIIT timer from the app store to manage the time. 

We are providing the same workout through an app, with an inbuilt timer for each exercise with a rest period. So if you want to have the app, you can get it from here. 

Or you can download the workout pdf which can be downloaded here.

Let’s start the no equipment home workout. 

Repeat the circuit three  times

  • Free squat 30 sec
  • Push Up 30 sec
  • Pike pushup 30 sec
  • Squat jump 30 sec
  • Glute bridge 30 sec
  • Mountain Climber 30 sec
  • Forward lunges 30 sec
  • Step up 30 sec
  • Plank 30 sec
  • Bicycle crunches 30 sec
  • Rest 90 sec

Push Up 30 sec

Get yourself in the pushup position with hands slightly wider than the shoulder. Feets placed at hip-width apart.  Keep your back neutral don’t lift your butt or lower your pelvis. 

Lower your body by bending your elbows, don’t flare out your elbows. Press back to starting position. 

Do as many reps you can do in 30 sec.  

Free squat 30 sec

Stand with your feet shoulder apart and keep your arms pointing straight in front of you.

Lower your body by bending your hips and knees. Lower as much as you are comfortable, depends on your mobility.

Do as many reps you can do in 30 sec.  

Pike pushup 30 sec

Get yourself in a pushup position with hands placed slightly wider than shoulder-width. 

Walk your legs towards palms raising your butt, this position resembles a downward dog. Lower your body towards the floor, by bending your elbows. Then press up to starting position. 

Do as many reps you can do in 30 sec.  

Squat jump 30 sec

This is a plyometric version of squats. Let’s add some momentum to your squats. Get yourself in a squat position. Start the move with a jump from the squat position and you land smoothly to a squat position. Land safely in a knee bend position in order to reduce the impact on your knees. 

Do as many reps you can do in 30 sec.  

Glute bridge 30 sec

Let’s activate your glutes with glute bridges. Lie down on your back with hands placed on either side of your body. Move your feet towards butt and keep feet flat on the floor. Start the move by squeezing your glutes and raise your hips towards the ceiling. Keep this position for 2 sec and lower slowly without touching the floor. Repeat

Do as many reps you can do in 30 sec.   

Mountain Climber 30 sec

Get yourself in a pushup position. Bring your knees toward the elbow and return. Alternate between sides. While doing the mountain climber, keep your abs and core tight. 

Do as many reps you can do in 30 sec.  

Forward lunges 30 sec

Stand with your feet at hip-width apart. Take a big step forward with your right leg. Then lower your body by bending your knees until your right thighs are parallel to the floor and the left knee is about to touch the floor. Pause and push through the right foot and return to starting position.

Do as many reps you can do in 30 sec.  

Step up 30 sec

Place a chair or bench in front of you. Keep your right foot on the bench and step on the bench. Stand with the left foot and step down with the right foot. Alternate each side. 

Do as many reps you can do in 30 sec.  

Plank 30 sec

Get yourself in a pushup position, then lower your body by bending your knees and keep your forearms resting on the floor. Hold this position for 30sec, or the max time you can then move to next exercise.

Do as many reps you can do in 30 sec.  

Bicycle crunches 30 sec

Lie on your back, keep your legs in the air with your knees bent and hands behind your heads. Twist your body to touch your right elbow and knee while straightening the right leg. 

Bring back the right leg and alternate with sides. 

Do as many reps you can do in 30 sec.  

Rest 60 sec 

Repeat the circuit for 3 times and move on to some stretching and cool down workouts.

20 Minute bodyweight home workout routine



Tags

bodyweight wotkouts, full body circuit


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