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20-Minute Bodyweight Blast

Get ready to feel strong and energized from head to toe! This quick 20-minute routine hits every major muscle group using just your bodyweight — no equipment, no excuses.

Created by

shridhar

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 30s

Arm Circle

1 set × 20s

Hip Circle

1 set × 20s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout

3 circuits

Push-Up

1 set × 12 reps

Squat Jump

1 set × 10 reps

Reverse Lunge

1 set × 10 reps

3 circuits

Pike Push-Up

1 set × 10 reps

Glute Bridge

1 set × 15 reps

Mountain Climber

1 set × 30s

2 circuits

Plank

1 set × 30s

Bicycle Crunch

1 set × 20 reps

Superman Hold

1 set × 20s

Cool Down

Child's Pose

1 set × 30s

Seated Hamstring Stretch

1 set × 25s

Quad Stretch (Side-Lying)

1 set × 25s

Cat-Cow

1 set × 30s