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5 No Equipment Workouts You Can Do In 20 Minutes
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Published: Jul 31, 2015

Ever have those days where you want to go to the gym but can’t be bothered about driving there, or waiting to use the treadmill, or you don’t want to miss out on the match that’s coming on T.V in 20 minutes. Yet you still want to workout because you feel you must? Then do one of these 20 minute workout outs at home. The only weight you need will be your body weight and some dumbbells with which you can build lean muscle and it’ll be a change from your gym routine.

There will be six exercises broken into groups of two.

You will have to complete all the required reps and sets in each section and move on to the next one.

So you must perform all “A” exercises, then all “B” exercises, then all “C” exercises.

1. Bodyweight Spiderman Workout.

A1) Feet Elevated Pike Push up

Sets: 4

Reps: 12

Rest: 60 seconds 

How To: Put your feet on a table or chair. Arms straight and hips high lower your self down and then push yourself back up that is one rep.

pike pushup
Source: sweattoeat.com

 

A2) Alternate Split Squat Jump

Sets: 4

Reps: (10 each leg) 

Rest: 60 Seconds

How to: Start in a split lunge stance, squat down explode up and switch legs while in the air landing in the opposite stance. That is one rep.

Split_Alternating_Squat_Jumps
Source: workoutlabs.com

B1) Spiderman Crawl

Sets: 6

Reps: 10

Rest: 30 seconds

How to: Start in a push up position and then move your right arm forward and left leg at the same time. Try and make your leg touch your elbow and stay as low to the ground as you can. Alternate sides and keep your body low.

spidercrawl
Source: hurtsgood.com

B2) Spiderman Pushups

Sets: 6

Reps: 10 

Rest: 30 seconds

How to: Start in a push up position as you lower down bring one knee as close to the same side elbow as possible, as you rise bring it back and do the same on the other side as you go down. One push up is one rep.

spiderman push
Source: shahtraining.com

 

C1) Single Leg Box Squats

Sets: 6

Reps: 6 

Rest: 60 seconds

How to: Start by looking away from the bench lift one leg and sit down on the bench slowly and then come up. That is one rep. The other leg should not touch the ground till the rep is completed.

SingleLegSquat
Source: thedenimguy.com

 

C2) Alternating Side Plank

Sets: 4

Reps: 5 a side

Rest: 30 seconds

How to: Lie on your side forearm on the ground, perpendicular to your body, keeping your body straight twist your body toward the ground and switch arms and do a side plank the other way.

plank
Source: mensfitness.co.uk

 

2. Burpee Finisher Workout

A1) L-Pullups

Sets: 5 

Reps: 8

Rest: 60 seconds

How to: Grab a pull up bar with your palms facing away from you lift your legs in front of you so your body forms and L. Hold this position and pull yourself up and down. That is one rep.

L-Sit-Pull-Up-2
Source: shanecameronfitness.com

 

A2) Feet Elevated Pushups

Sets: 5

Reps: 15

Rest: 60 seconds

How to: Perform a regular push up with your feet on a bench or a small box.

FeetElevatedPushUps
Source: razorhybridfitness.com

B1) Skater Squat

Sets: 4

Reps: 10

Rest: 60 seconds

How to: Start from a stand and bend one foot behind you, then squat down while trying to touch the knee of the bent leg behind you. Then switch legs and repeat. That is one rep.

skater-squats
Source: savingmorethanme.com

B2) Single Leg Box Squat

Sets: 4

Reps: 10

Rest: 60 seconds

How to: Start by looking away from the bench lift one leg and sit down on the bench slowly and then come up. That is one rep. The other leg should not touch the ground till the rep is completed.

SingleLegSquat
Source: thedenimguy.com

B3) Valside Lateral Squat

Sets: 4

Reps: 10 (Each leg)

Rest: 60 seconds

How to:  Stand with your legs shoulder width apart. Then take your right leg and step on the right side while squating down. This is one rep, then do the other.

Lateral-Squat
Source: muscleandfitness.com

 

C1) Burpees

Sets: 4

Reps: 10

Rest: 30 seconds

How to: Start in a push up position explosively pull your knees towards your chest amd place your feet underneath your chest. Jump up as high as you can. This is one rep.

Burpees
Source: infomazza.com

3. Bodyweight Upper Body Workout

(Repeat circuit continuously for 20 minutes)

A1) Push ups

Reps: 10

How to: Lie on the floor with your hands beneath your shoulders. Slowly lower your self to the floor and then push yourself up. This is one rep

pushup-plus_470x360_1
Source: menshealth.com

A2) Straight Situps

Reps: 10

How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.

straight leg
Source: popsugar.com

A3) Bodyweight Tricep Extension

Reps: 10

How to: Start in a push up position with your fingers facing forwards. Start to bend your elbows till your forearms are touching the ground then slowly lift your self off the ground. That is one rep

tricep
Source: globalbodyweighttraining.com

A4) Plank

Duration: 30 Seconds

How to: Place the forearms on the ground with your elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.

plank
Source: menshealth.com

 

4. Bodyweight Lower body / Abs Workout

A1) Bulgarian Split Squats

Sets: 3

Reps: 8 (per leg)

Rest: 30 seconds

How to: Stand with one foot on a box or bench and with the other leg try and go as low as you can, then stand back up. This is one rep.

bulgarian
Source: gregcorso.com

B1)  Jump Lunges

Reps: 2

Sets: 20

Rest: 60 seconds

How to: Start in a split lunge stance, squat down explode up and switch legs while in the air landing in the opposite stance. That is one rep.

Split_Alternating_Squat_Jumps
Source: workoutlabs.com

B2) Straight Leg Situps

Sets: 2

Reps: 15

Rest: 30 seconds

How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.

straight leg
Source: popsugar.com

C1) Glute Bridge

Sets: 2

Reps: 12

Rest: 30 seconds

How to: Lie on your back with your heels below your knees. The push off your heels lifting your hips off the ground, then slowly bring your hips back down. This is one rep.

bridge
Source: mensfitness.com

C2) Straight Leg Reverse Crunch

Sets: 2

Reps: 12

How to: Lie straight out and flat on your back on an exercise mat on the floor with your palms down.: Keeping your arms stationary, bend your knees and raise your legs so that your calves are parallel to the floor for your starting position. Bend your knees toward your torso and continue lifting your your body off the mat until your hips are off the floor. At this point your knees will be close to your face and your feet will be toward the ceiling.

last
Source: menshealth.com

 

5. Full Body Workout

A1) Glute Bridge

Sets: 2

Reps: 20

Rest: 30 seconds

How to: Lie on your back with your heels below your knees. The push off your heels lifting your hips off the ground, then slowly bring your hips back down. This is one rep.

bridge
Source: mensfitness.com

A2) Pushups

Sets: 2

Reps: As many as possible

How to: Lie on the floor with your hands beneath your shoulders. Slowly lower your self to the floor and then push yourself up. This is one rep

pushup-plus_470x360_1
Source: menshealth.com

A3) Bulgarian Split Squat

Sets: 2

Reps: 12 (Per Leg)

Rest: 60 seconds

How to: Stand with one foot on a box or bench and with the other leg try and go as low as you can, then stand back up. This is one rep.

bulgarian
Source: gregcorso.com

 

B1) Donkey Kicks

Sets: 2

Reps: 12

Rest: 30 seconds

How to: Lie on the ground with you knees beneath your hips and hands beneath your shoulders. Slowly lift one leg up pointing your feet to the sky and then slowly bring it back down. This is one rep

donkey
Source: popsugar.com

B2) Plank to Push up

Sets: 2

Reps: 12

Rest: 30 seconds

How to: Start in a plank position and then lift your self up to a push up position with letting your knees touch the ground, then come back to a plank position. This is one rep.

Plank-to-push-up-Jan-13-p102
Source: chatelaine.com

B3) Straight leg situp

Sets: 2

Reps: 12

Rest: 30 seconds

How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.

straight leg
Source: popsugar.com

 

The original version of this post can be found here.