Follow along full body workout // No Equipment


Pamela Reif

For this 20 MIN Full Body beginner workout you don’t need any specific gym equimpment. All you need is a mat. Instead of training a couple muscles per workout four or five days a week, you can train every muscle group per workout on just two or three days week. And you can still achieve great results when you combine a smart diet with your full body workouts.

Benefits of Full Body Workouts

A Full Body Workout is fantastic because you can train multiple muscles in a short time period. This makes your training more efficient. Thats perfect, if you have got a crazy busy schedule and not a lot of time to train every day. Or if you missed a workout.

One of the biggest benefits is the fact the a fullbody workout gives you more recovery time between workouts on a three day split. So you had a hard workout, take a full rest day, and come back ready for more.

Do you like soccer, surfing, running, cycling, or basketball, more than lifting weights? You would probably rather be doingt that ? However, fully bodyworkouts can help you improve your performance, speed, agilty and felxibility. Try fullbody workouts just two or three days a week, combined with your other activities and see the results.

With fullbody workouts you typically train at a slightly higher intensity level than split training that helps you burn extra calories and fat.

If you took a month or more off of weight lifting you will start lose strength and muscle gains.Fullbody workouts, just two or three times a week will challenge your muscles enough to help you maintain your strength and muscles. You do not have to give up your gains, even if you are tranining less than usual.

Printable 20 min Full Body Beginner Workout

  1. Squat jumps
  2. Jumping jacks
  3. Plank jacks
  4. Mountain climbers
  5. Squat with side leg lift
  6. Squat jumps
  7. Push ups
  8. Up & Down plank
  9. Straight leg kickback right
  10. Straight leg kickback left
  11. Side plank leg pull right
  12. Side plank leg pull left
  13. Rest 60 secs
  14. Lay down push up
  15. Superman
  16. Superman pull
  17. T rotation
  18. Push ups on knees
  19. Inner leg lift left
  20. Outer leg lift right
  21. Inner leg lift right
  22. Outer leg lift left
  23. T rotation
  24. Superman
  25. Plank
  26. Rest 60 secs
  27. one leg glute bridge right
  28. one leg glute bridge left
  29. Glute bridge
  30. Reverse crunch
  31. Roll in
  32. Dips
  33. Reverse plank
  34. Flutter kicks
  35. Toe taps
  36. Dips
  37. Triceps push ups on knees
  38. Cross-Mountain-Spider-Plank

Training Goals:

  • Abs
  • Core
  • Arms
  • Back
  • Chest
  • inner and outer tighs


  • Keep your head, back and butt in a straight line
  • Engage your core and glutes
  • Avoid a hallow back

Equipment: Mat (recommended)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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