20 Minute No Equipment Workout

20 minute workout
683 1024 Sheridan Gregory

Once upon a time there was a girl who had ample amounts of time to fit in workouts. Then, she had two children, started her own business & stopped working out somewhere along the way. Okay, I know that was the shortest story ever but does some variety of that story feel familiar to you? I can’t be the only one who got busy with life & stopped focusing on my own health!

I’ve honestly had the hardest time being consistent with workouts over the past few years & until recently, I couldn’t even find the energy to begin getting back into a workout regimen.

no equipment workout routine

Like most people, I have a love-hate relationship with working out. It’s mostly a love relationship, but as I’m sure you can all imagine, it can be super difficult to keep the momentum going & stay committed to exercising more days than not.  To make my life a little easier, I put together a quick & easy 20 minute workout that targets all areas of my body, gets my heartbeat pumping, and is able to be executed in whatever space & time frame I have available. So… let’s hold each other accountable! I encourage you to throw on some of your favorite workout jams & get ready to break a sweat!

full body at home workout

20 MINUTE (NO EQUIPMENT) WORKOUT

Dynamic quadricep stretch (30 seconds)

Standing, use your hand to draw your heel up toward your glute. Draw your knees to touch to deepen the stretch into your quadricep. Allow your opposite arm to reach up over head. Hold here a few breaths & repeat on other side.

Knee Hugs (30 seconds)

Also standing, interlace your hands right below your knee cap & draw your knee up in toward your chest. Try to keep your upper body upright as you breathe deep into your hip flexors. Switch out legs & repeat.

Chest extension stretch (30 seconds)

Interlace your hands behind your low back & draw your hands away from your shoulders (parallel to the ground). Try to keep your rib cage & shoulders down.

Jog in place (60 seconds)

Stay present. Find a steady breath.

REST (60 seconds)

 

Side shuffle (60 seconds)

Begin in an easy squat, feet hip’s width distance, hands clasped in front of you. Now find a gallop (or shuffle) from right to left & then back the other way. Spring off the ground & try to land softly on your feet. You should feel this in your inner & outer thighs.

Reverse lunges (30 seconds)

One foot at a time, step your leg back & lunge down until your knee hovers two inches off the ground. Your front lunge should have your knee stacked directly over your ankle. Alternate legs.

Modified push ups (30 seconds)

Option to take a full push up! Otherwise, drop to your knees & plant your palms wide. Lower down so that your elbows stack over your wrists & exhale as you push back up. Try to keep your tailbone lengthened toward your heels & core engaged!

High knees (30 seconds)

Getting into a bit of cardio, find a jog, but this time lift your knees up in line with your hips. This will take a bit more of a jump & get your heart beat pumping! Try to stay as upright as possible & option to hold your forearms parallel to the ground in front of you & hit your palms with your knees as they lift.

Hip lifts (60 seconds)

Roll onto your back and plant the soles of your feet to the ground hip’s width distance apart. Plant your palms face down alongside your hips. As you inhale, squeeze your glutes & lift your hips up toward the sky. As you exhale, lower all the way back down to the ground. Make sure your tailbone hits the floor every time you lower!

REST (60 seconds)

 

Squats (60 seconds)

Plant your feet hip’s width distance apart, hands to heart center. Inhale, lower down into a squat so that your knees track safely over your second toes. Exhale as you press back up to standing.

Superman (30 seconds)

Lower onto your belly, arms stretched out over head. Inhale, use your back strength to lift your arms & legs up off the ground (just like you’re flying!). Exhale, slowly lower to the floor. This exercise targets your erector spinae (lower back muscles), along with your glutes & hamstrings.

Mountain climbers (30 seconds)

Find a high plank position, with your shoulder stacked over your wrists. Press the floor down and away so that the valley in-between your shoulder blades domes toward the sky (as opposed to sinking in). Draw your knee nose, and alternate as fast as you can!

Arm circles (60 seconds each direction)

Roll up to standing & “T” your arms out to the side. Begin to draw small circles forward from your shoulder joint. Repeat with circles in the opposite direction.

Jumping jacks (30 seconds)

We all know how to do jumping jacks right?! Make sure your heels hit the floor every time! Don’t forget to smile & have fun 🙂

REST (60 seconds)

 

Plank saw (30 seconds)

Come back to high plank pose & then replace where your hands are with your elbows, moving into a forearm plank. Align your hips with your shoulders & press out through your heels. Inhale, shift an inch forward onto your toes, exhale, shift back.

Seated ab twists (30 seconds)

Come to seated with the soles of your feet to the ground. Begin to recline back into a boat pose with a long spine, hands at heart center. Twist right and left, while trying to keep your hips stable. Draw your elbow as close to the ground as you can so that you work deeper into your obliques.

Scissor kicks (30 seconds)

Lay on your back & lengthen one leg up toward the sky perpendicular to the ground. Lift your chest & head off the ground. Now press your belly button toward the floor to engage your core. Keep your upper body engaged & lifted, then switch out your legs. Option to interlace your hands behind your head, elbows wide, & draw your opposite elbow to knee as your scissor your legs. Another option is to keep your lowered leg hovered off the ground to get into your deep transverse abs!

Sit up with punches (30 seconds)

Lay on your back & draw the soles of your feet to the floor. Place your arms up in front of you with your hands in fists like you’re ready to fight. Inhale, roll up through your spine to seated. At the top send out two strong punches, then exhale & roll back down to the floor.

Seal pose (30 seconds)

Roll onto your belly & let your legs easily splay apart about hip’s distance wide. Plant your palms under your shoulders & press yourself up so that your shoulders stack over your wrists. Give the front line of your body a nice long stretch. Slowly lower all the way to the ground.

Seated Forward Fold (30 seconds)

Extend your legs out on front of you & flex both feet. Inhale & reach your arms up over head. As you exhale fold down over your legs. If you’d like to keep this nice and active, as you inhale lengthen your spine and slightly lift your gaze & heart up and forward. As you exhale, deepen your stretch & allow your hamstrings to stretch.

Supine Figure 4 (30 seconds each side)

Lay on your back & cross your right ankle over your left thigh. Now wrap your hands around your left thigh & draw your knee in toward your body. Lengthen your tailbone flat to the floor & try to relax your shoulders away from your face. Repeat on the other side.

Spine twist (30 seconds)

Lying on your back, draw your right knee up into your chest, then guide your knee across your body. “T” out your arms & take your gaze to the right. Anchor both shoulders flat to the floor (more important than getting your knee to the ground). Hold for a few breaths & repeat on the other side.

Butterfly stretch (30 seconds)

Slowly roll up to seated & draw the soles of your feet together to touch, knees wide.    Begin to fold your upper body down toward your feet. Hold here & breathe. Just as slowly, roll back up through your spine back to seated.

How do you feel!? Ready to take on the day? I thought so. Sometimes you just need a little movement to energize your body & prepare for the day ahead. Something is definitely better than nothing & once you start feeling the results, you’ll surely be back for more. I’m always looking for new ways to stay inspired & motivated, so be sure to comment below with tips on how YOU stay active throughout even your busiest week! 

full body no equipment workout

AUTHOR

Sheridan Gregory

All stories by: Sheridan Gregory

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