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A Step-by-Step Guide to a 20-Minute Full-Body Workout

Post by Bethann Wagner

Squeezing in a workout when you have a busy schedule can feel impossible—especially if you’re looking for a full-body workout. The good news is, you don’t have to sign up for a gym membership or dedicate hours of your day to making it happen. I’ve nailed down a 20-minute (yes, you read that right) full-body workout that you can do anywhere. While it doesn’t require any equipment, I personally love adding a resistance band to at-home workouts. They’re so convenient and quickly add a lot of punch! I recommend doing these repetitions with a band if you have one and simply tossing it aside if it gets to be too much. Here’s a step-by-step guide to my 20-minute full-body workout. Pro tip: click on the link for a gif of the exercise in action.

full body workout: arm raises

Arm Raises

Quickly tone your arms and shoulders by doing arm raises. Just slide your arms inside of a resistance band and press out on it with your forearms. Raise your arms up over your head and lower back down until your fingertips are pointed to the floor. Repeat 15 times.

full body workout: kneeled shoulder press

Kneeling Shoulder Press

This is such a good full-body exercise and I love doing it when I don’t have a lot of time to work out because it is so efficient. Simply squat down then kneel down on one knee, then the other. From a kneeling position, place one foot forward on the ground, then the next so you are back to squatting position. From there, stand up and do a front raise. If you have light weights you can do a shoulder press instead of a front raise or omit it altogether if your shoulders need a break. Repeat 15 times.

full body workout: glute bridges

Glute Bridges

If you follow me on Instagram you know this is one of my favorite workouts to do at the gym. Luckily, it can easily be modified to do at home. The easiest (but still incredibly beneficial) version is laying down with your knees bent and feet flat on the floor. Then press your hips up squeezing your glutes at the top and releasing down. Add a resistance band to torch more muscles. Just place your legs inside of it right above the knee and push your knees and outer thighs outwards. Repeat 15 times.

full body workout: clams


Keep the band above your knee after glute bridges and turn to your side with your knees bent at a 90° angle. Keeping feet together, lift and lower the top leg then switch sides. Repeat 15 times on each side.

full body workout: lateral kicks

Lateral Kicks

Laying on your side, slide the band down so it sits at your shins. From there, lift your top leg up 6 inches and kick forward then backward. Repeat 15 times on each side.

full body workout: squats

Rotating Squats

Stand with your feet slightly wider than hip-width apart with the resistance band around your ankles and toes slightly turned out. Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Bend your knees to lower into a squat. Keeping the right foot on the floor, bring the left foot off the ground and pivot the right foot to the left side of your body and come down with the left foot to squat facing 45° to the left. Repeat again and pivot back to the center. Repeat pivoting to the right side and then again back to the center. That’s one rep. Repeat 10 times.

full body workout: v-ups


This is one of my go-to core exercises because it doesn’t leave any part of the core out—you have to utilize all of your core muscle groups to do it! This one is tried and true and needs little explaining. From lying flat on the floor, reach your fingers to your toes in unison so you meet in a v-like position. Then release and lay flat. Just be sure to keep your belly tucked in and squeeze your thighs together to reap all the benefits. Repeat 10 times.

full body workout: russian twist

Russian Twist

Sit on the floor with your knees bent and feet flat on the ground. You can keep your feet here or lift them up to a 45° angle to make it a bit more difficult or straighten them out for even more of a challenge. Now hold out your arms and clasp your hands in front of you. Rotate your torso side to side bringing your hands to the ground by your side each time you rotate. Repeat 20-30 times.

full body workout: plank


This is more difficult than a regular plank, and, when done correctly, will quickly give you some amazing results. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Tap your right hand to your left shoulder and then switch. Try not to rock at the hips. Repeat 20-30 times.

Whew—you did it! If you have time, go through that all once more, but don’t be hard on yourself if that took the full 20 minutes. We are all at different places and none of them are exactly where we’re supposed to be!


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