Get In Shape In 20 Minutes

This quick and effective full-body, bodyweight workout will raise your heart rate and can be done in 30 minutes

We're all stuck in the same situation right now: self-isolated at home. Most of us do not have access to a gym and the majority of us have limited options when it comes to exercise equipment. This 20-minute at-home quarantine workout is an equipment-free workout where all you need is your body and a big enough space for each exercise.

Workout Design

This 20-minute workout is short, but very intense and will raise your heart rate quickly.

It was created to have short rest in between sets so that you feel challenged from start to finish

Even if you have a super busy day, all you need is 20-minutes to fit in this fantastic workout.

The Workout

Repeat 3-4x based on your level of fitness

Notes: Perform each exercise for 30 seconds, with a 30-second rest after each superset.

(Superset - perform the two exercises back to back with no rest in between)

Superset #1

  • Squat Jumps

  • Narrow Push-Ups

Superset #2

  • Lunges

  • Bulgarian Split-Squat

Superset #3

  • Burpees

  • Mountain Climbers

Superset #4

  • Oblique Crunch

  • Reverse Crunches

Muscle Groups

This workout is a full-body workout that targets all the major muscle groups. It attacks these groups from your upper body to your lower body, plus the added benefit of engaging your core.

Main Targets:

  • Chest

  • Triceps/Biceps

  • Core

  • Quadriceps

  • Hamstrings


The goal of each exercise is to complete the full minute without taking rest, however, if you need to take a break it is okay to take one at any time.

With each exercise focus on engaging your core and doing the movement at a controlled pace.

As the workout progresses your body will start to fatigue, when this happens it is important to focus on maintaining good form throughout each exercise to avoid possible injury.

Leave a comment and share if you found this helpful!

If you want a complete bodyweight workout plan, download our free 4-week plan!

Good luck, stay safe, and let us know what you think!

FREE 4 Week Workout Plan!

©2020 by RaiseYourFitness