Best 20 Minute Bodyweight Workouts & Exercises

Discover the best 20 minute bodyweight workouts to build full-body strength without gym equipment.

Duration Categories

10 minute workout15 minute workout20 minute workout30 minute workout45 minute workout60 minute workout90 minute workout10 minute strength workout15 minute strength workout20 minute strength workout30 minute strength workout45 minute strength workout60 minute strength workout90 minute strength workout10 minute HIIT workout15 minute HIIT workout20 minute HIIT workout30 minute HIIT workout45 minute HIIT workout60 minute HIIT workout90 minute HIIT workout10 minute circuit workout15 minute circuit workout20 minute circuit workout30 minute circuit workout45 minute circuit workout60 minute circuit workout10 minute AMRAP15 minute AMRAP20 minute AMRAP30 minute AMRAP45 minute AMRAP60 minute AMRAP10 minute EMOM15 minute EMOM20 minute EMOM30 minute EMOM45 minute EMOM60 minute EMOM10 minute dumbbell workout15 minute dumbbell workout20 minute dumbbell workout30 minute dumbbell workout45 minute dumbbell workout60 minute dumbbell workout90 minute dumbbell workout10 minute kettlebell workout15 minute kettlebell workout20 minute kettlebell workout30 minute kettlebell workout45 minute kettlebell workout60 minute kettlebell workout90 minute kettlebell workout10 minute resistance band workout15 minute resistance band workout20 minute resistance band workout30 minute resistance band workout45 minute resistance band workout60 minute resistance band workout10 minute bodyweight workout15 minute bodyweight workout20 minute bodyweight workout30 minute bodyweight workout45 minute bodyweight workout60 minute bodyweight workout90 minute bodyweight workout10 minute treadmill workout15 minute treadmill workout20 minute treadmill workout30 minute treadmill workout45 minute treadmill workout60 minute treadmill workout90 minute treadmill workout10 minute ab workout15 minute ab workout20 minute ab workout30 minute ab workout45 minute ab workout60 minute ab workout10 minute arm workout15 minute arm workout20 minute arm workout30 minute arm workout45 minute arm workout60 minute arm workout10 minute leg workout15 minute leg workout20 minute leg workout30 minute leg workout45 minute leg workout60 minute leg workout90 minute leg workout10 minute glute workout15 minute glute workout20 minute glute workout30 minute glute workout45 minute glute workout60 minute glute workout10 minute chest workout15 minute chest workout20 minute chest workout30 minute chest workout45 minute chest workout60 minute chest workout10 minute back workout15 minute back workout20 minute back workout30 minute back workout45 minute back workout60 minute back workout10 minute shoulder workout15 minute shoulder workout20 minute shoulder workout30 minute shoulder workout45 minute shoulder workout60 minute shoulder workout10 minute full body workout15 minute full body workout20 minute full body workout30 minute full body workout45 minute full body workout60 minute full body workout90 minute full body workout10 minute mobility routine15 minute mobility routine20 minute mobility routine30 minute mobility routine45 minute mobility routine60 minute mobility routine

20 minute bodyweight workout Workouts

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Frequently Asked Questions About 20 minute bodyweight workout

Yes, either for beginners or for maintenance. A 20-minute bodyweight workout using high-leverage movements like push-ups and lunges builds a base level of strength and improves neuromuscular coordination (learning how to control your body).

3-5 times per week. A 20-minute bodyweight workout is versatile; you can focus on strength one day (slow reps) and conditioning the next (fast reps), allowing for frequent training without overuse injuries.

Exercises such as push-ups, squats, lunges, and core movements should be included in a 20-minute session. When you don't have a lot of time, you should include exercises that work multiple muscle groups to get the most out of your workout.

To progress in a 20-minute bodyweight workout, change the angle (e.g., feet-elevated push-ups), move to single-limb variations (pistol squats), reduce rest times, or change the tempo (eccentrics or isometrics). This increases the load on the muscles without needing equipment.

Depending on training style, you can expect improved muscle endurance and mobility from 20-minute bodyweight workouts. Focusing on moving quickly and keeping rest times low will improve endurance, and completing exercises through a full range of motion will improve mobility.

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