Workout of the week: 20-min full-body bodyweight workout

22nd November 2021

full-body bodyweight workout

ALL LEVELS / full-body bodyweight workout / 20 minutes

Equipment: Exercise mat

Can we all agree that the best fitness tool is our own body? Think about it: gym gear and fitness trends come and go. On the other hand, your body allows you to exercise in any place and at any time. Bodyweight-only workouts improve your strength, stamina, and endurance. Plus, since you’re always on the move, they can help you torch more calories.

On top of all the benefits mentioned above, it’s convenient, cheaper, customizable, and fun. All this while keeping the most crucial factor: it’s effective.

These are the ingredients of today’s 20-minute full-body bodyweight workout: a training session with 10 exercises to be performed in 2 rounds, 40 seconds on, and 20 seconds off. You’ll get 1-minute to rest between rounds.

Push-ups
Squat jumps
Jumping jacks
Flutter kicks
Quadruped shoulder taps
Kneeling into squat jump
Ab hold
Diagonal superman
Squat to lunge
Plank toe touches

Ready to move your body? Let’s go!

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WORKOUT SETUP

10 exercises
2 rounds
40 seconds on, 20 seconds off
1-min rest between rounds
20 minutes
Equipment: Exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

2 rounds

1 – PUSH-UPS

40 seconds on, 20 seconds off

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

2 – SQUAT JUMPS

40 seconds on, 20 seconds off

Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.
Quickly bend the knees and hips (to about a ¼ squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.
As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Reset the body and repeat.

3 – JUMPING JACKS

40 seconds on, 20 seconds off

Start in a standing position with arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace.

4 – FLUTTER KICKS

40 seconds on, 20 seconds off

Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back.
Use your elbows to support you.
Extend your legs fully out, as straight as possible.
Lift your heels off the floor explosively, making up and down movements for the indicated time.

5 – QUADRUPED SHOULDER TAPS

40 seconds on, 20 seconds off

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.

6 – KNEELING INTO SQUAT JUMP

40 seconds on, 20 seconds off

Begin in a kneeling position over an exercise mat.
Keeping your backs straight, lower your glutes slightly and bring your leg forward at a time.
You’re in a squat position — now, jump explosively, extending your arms at your sides.
Land in a squat position and drop one knee at a time to return to the start position.
Repeat.

7 – AB HOLD

40 seconds on, 20 seconds off

Lie on your exercise mat face up, with your legs extended.
Place your hands at your sides, core tight head slightly above the ground.
Raise your legs toward the ceiling and lock your core holding position.
Make sure you keep breathing for the entire duration of the exercise.

8 – DIAGONAL SUPERMAN

40 seconds on, 20 seconds off

Start facing down on a mat with your arms and legs extended as indicated in the video. This will be the starting position.
Now raise one arm and the opposite leg of the floor.
Hold the top position for a brief moment. Now return to the starting position.
Repeat for the other side and perform for the indicated time.

9 – SQUAT TO LUNGE

40 seconds on, 20 seconds off

Standing up tall will be the starting position.
Do a squat and immediately get back up.
Now do a lunge on one side and get back to the starting position.
Squat down and back up again followed by a lunge with the other leg.
Return to the starting position and repeat for the indicated time.

10 – PLANK TOE TOUCHES

40 seconds on, 20 seconds off

Start in a high plank position, engaging your core.
Push your hips up high, making sure your legs are straight.
Take your left hand and reach for your right foot.
Return to the high plank position.
Take your right hand and go for your left foot.
That’s one rep. Repeat for the indicated time.

A full-body bodyweight workout to perform, save and repeat. If you’re looking for more challenges, check our list below: