All the weights sold out at your local Kmart? Or perhaps you just want to squeeze in a quick workout on your lunch break? Don’t worry, because we’ve got you covered! Check out these 2 bodyweight workouts you can smash through in 20 minutes! We promise they will leave you feeling energised (and maybe a little sweaty!)
Workout 1: Full Body Blast
Don’t feel like too much jumping around? Then this Full Body Blast workout is for you! Targeting some of your main muscle groups, this bodyweight resistance workout is great if you want to improve your general fitness and core stability! You can also use this workout to focus on mobility and technique of your movements – for example, slow down the eccentric (downwards) phase of the push up, and power up in the concentric (upward) phase!
Try for 30 seconds on, 15 seconds off for each exercise x 4 rounds!
(Follow Variation 1 for a slighter harder progression, and Variation 2 for a regression of each exercise).
1. Jumping Jacks
A cardio blast to warm up the body as you enter into the workout! This exercise targets your core muscles such as the rectus and transversus abdominis, and the obliques, along with the hip flexors and lower-back muscles.
Variation 1 – jumping jacks
Variation 2 – side steps
2. Push Up With Alternating Rotations
Time to engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes! Squeeze those shoulder blades together to keep a strong form!
Variation 1 – With Push Up
Variation 2 – Without Pushup
3. Squats
Squats are a great all-round leg burner, targeting the quads, hamstrings and the glutes. They also require good core strength & stability, along with ankle mobility. Drive through your heels and squeeze your glutes through the whole motion!
Variation 1 – Squat jumps
Variation 2 – Static squats
4. Standing Walkouts into Push-ups
Let’s hit the upper body! Push-ups target your pectorals (chest muscles), deltoids, triceps, serratus anterior and abdominals – this requires good core stability.
5. Plank Tap
Time to grow those glutes! Glute bridges are a great way to strengthen your gluteus maximus, thighs, hips, core, and hamstrings.
6. Russian Twist
Russian Twists are an amazing exercise to work all your core muscles, with extra emphasis on the lower abdominal region. Lift your legs slightly for an extra challenge and to find optimal core engagement!
Workout 2: Heart Rate HIIT!
Full of energy and ready to get a sweat on?! This Heart Rate HIIT is the workout for you! This workout incorporates bodyweight resistance exercises with cardio-based exercises- perfect if you are looking to improve cardiovascular and muscular endurance, along with power! Use the 30 second intervals to really focus on explosive movement, and watch your heart rate rise!
Try for 30 seconds on, 15 seconds off for each exercise x 4 rounds!
(Follow Variation 1 for a slighter harder progression, and Variation 2 for a regression of each exercise).
1. Fast Feet
A cardio blast to kickstart the workout! This dynamic movement will warm up your body in no time! Keep that core engaged, and use your glutes, quads and hamstrings to power the movement.
Variation 1 – Fast Feet
Variation 2 – Fast Steps/ Step Ups
2. Standing Walkouts into Push-up
Push-ups target your pectorals (chest muscles), deltoids, triceps, serratus anterior and abdominals – this requires good core stability.
3.Punch Variations
Jab, Jab, Hook, Hook, Uppercut, Uppercut, Side Squat, Side Squat
Punches are a full body burner! Punches engage your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Adding that weight or resistance will also further develop your power and strength!
4. Squats
Squats are a great all-round leg burner, targeting the quads, hamstrings and the glutes. They also require good core strength & stability, along with ankle mobility. In this workout, progress to a squat jump to add that element of cardio to the exercise!
Variation 1 – Squat jumps
Variation 2 – Static squats
5. Burpees
Let’s hit the ultimate example of a full body functional strength movement! With every rep, you’ll work your triceps, shoulders, chest, quads, glutes, hamstrings, and abdominals. Progressing the movement will assist with strength and muscular endurance, while regressing allows you to focus on consistent, effective form.
Variation 1 – Jumping out and adding in that push-up
Variation 2 – Stepping out with no push-up
The same as above, just skipping the push-up
6. Crunches
Crunches work the rectus abdominis, and raising your legs adds the extra challenge of keeping that lower core engaged throughout the movement. To engage the external or internal oblique muscles, add some rotation to the concentric movement.
Variation 1 – Legs elevated at a 90-degree angle
Variation 2 – Feet remain on floor
7. Jumping Jacks
This cardiovascular exercise targets your core muscles such as the rectus and transversus abdominis, and the obliques, along with the hip flexors and lower-back muscles. A great final burner to max out that heart rate!
Variation 1 – jumping jacks
Variation 2 – side steps
Warming down from your 20min workout
Make sure to finish off your workout with some static stretching! Target areas such as your triceps, shoulders, chest, abdominals, quads, glutes and hamstrings – the main muscles targeted in these workouts.
Always remember that moving – even if it is for 20 minutes- is better than nothing at all! Exercise doesn’t just improve your fitness, but also has major benefits for your mental health, brain functioning, immune system and prevention of chronic disease. And the best thing? 20 minutes is all it takes!