20 Minute Workouts You Can Do Anytime, Anywhere!

by | Jun 22, 2018 | Cornerstone

 
There are plenty of reasons why making it to the gym doesn’t happen as much as we hope! To help you get in your workout, here are a variety of body weight exercises you can do anytime, anywhere! These three workouts are split up according to your fitness level; beginner, intermediate, or advanced. Each level will take you roughly 20 minutes. If you are interested in having a variety of intensity, you can also mix up the different groups.
Make sure to do a thorough warm up to get the full benefits of the workout and reduce the risk of injury. Check out this article on the different types of warm ups and what might be best for you. Take about 5-10 minutes to warm up to get the most out of your workout!
 
Overview:
Perform each exercise for the amount of repetitions or the time listed. Try to move continuously through each exercise, taking breaks only when you really need them. After going through each exercise in the group, rest for 1-3 minutes and repeat a second time. Each round should take about 10 minutes. For a 30 minute workout, you can repeat a third set. To see a demonstration of each exercise, click on the exercise which will open a new window with a quick video.
 
 
Beginner:
1 minute Lateral Step Toe Touches
1 minute Marching in place
10-15 Squats
10-15 Wall Pushups
10-15 per side Lunges
10-15 per side Supermans
1 minute total Plank (broken into 10-20 second segments) *on knees is okay!
1 minute total Boat Pose (broken into 10-20 second segments)
 
Intermediate
1 minute Jumping Jacks
1 minute Mountain Climbers
20 Squats with floor to ceiling touches
20 Pushups on incline or knees
10 Plank Pike Hops
1 minute Plank with Shoulder Taps
1 minute Pointed Bird Dogs (30 second per side or alternating for one full minute)
 
Advanced
1 minute Plank Jacks
1 minute Burpees
20 Squat Pop Jumps
10 Pushups with arm extensions between reps
10 Around the World Lunges per side
10 per side Single Leg Deadlifts into hops
1 minute V-Sit Crunches
1 minute per side Plank Dips
~ April O’Farrill – ACSM Certified Personal Trainer