Got 20 Minutes? That's All You Need To Crush This Full-Body Workout
It only takes 20 minutes to get a full-body sweat on. Don’t believe me? Try this bodyweight workout, and you’ll be surprised how strong you’ll feel—without even picking up a single piece of equipment! Part of the Women’s Health 30-Day Bodyweight Challenge, this week-long workout program features 3 strength training days alternated with 3 cardio days. The result: You’ll feel toned from head to toe (a.k.a. your legs, butt, arms, and core).
On the strength training days, you’ll perform 3 sets of 5 moves, and each time you do 1 exercise, it’ll be followed by 30 seconds of rest. (Phew!) Then, when you supplement the strength days with low-impact cardio, like walking at an incline, spinning, rowing, or running, you’ll be flexing a different muscle—literally—by giving your joints a rest and working on cardiovascular strength.
Schedule:
Day 1: Strength Training
Day 2: Cardio (30 to 45 minutes)
Day 3: Strength Training
Day 4: Cardio (30 to 45 minutes)
Day 5: Strength Training
Day 6: Cardio (30 to 45 minutes)
Day 7: Active Rest Day (Long walk, yoga, hike)
Ahead, find a breakdown of this week’s schedule and the workout moves, including instructions and a visual exercise demo for each.
The Workout
Time: 16 to 18 minutes per day
Equipment: None
Instructions: Perform 3 sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between each set. Then, continue on to the next.
Exercises At A Glance:
Pushup (10 to 12 reps)
Superman Hold (30 seconds)
Marching Glute Bridge (10 to 12 reps) Squat Jump (10 to 12 reps)
Step-Up (10 to 12 reps per leg)
Muscles Worked: Shoulders, triceps, biceps, chest, glutes, calves, quads, core, back, hamstrings, deep transverse abdominals
Pushup
How to:
From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. (To modify the move, perform with knees on floor.)
Pause at lowest point before chest touches floor, then press back up to start. That’s 1 rep.
Complete a total of 10 to 12 reps.
Superman Hold
How to:
Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor.
Contract core, squeeze glutes, and lift head, chest, arms, and legs a few inches off floor.
Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.
Marching Glute Bridge
How to:
Lie faceup with legs bent, feet flat on floor hip-width apart, ankles under knees, and arms on floor by sides.
Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip.
Lower it back down, then repeat on opposite side. That’s 1 rep.
Complete a total of 10 to 12 reps.
Squat Jump
How to:
Stand with feet slightly wider than hip-width apart, then lower into a squat, and jump up into the air. Land gently back into a squat. That’s 1 rep.
Complete a total of 10 to 12 reps.
Step-Up
How to:
Stand in front of a stair or box with hands on hips.
Put right foot flat on top of elevated surface, then transfer weight onto that foot in order to bring left foot up and rest it next to right foot.
Reverse movement to return to start. That’s 1 rep.
Complete a total of 10 to 12 reps, then repeat on opposite side.
You crushed it this week! Access the final week of the Women’s Health+ 30-Day Bodyweight Challenge here.
To access follow-along videos of more Women's Health+ workout challenges and 450+ streaming workouts, download the All/Out Studio fitness app, included in your Women's Health+ Premium membership.
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