20-Minute Body-Weight Workout

Do: the 6 exercises in round 1 below for 45 seconds, resting 15 seconds in between exercises. Rest for 60 seconds at the end of the round, then do the same with the other 2 rounds. Warm-up: Do a low-intensity, dynamic warm-up exercises, such as jogging or marching in place, for 3 to 5 minutes.

Exercises

Set 1: 1 round

Move 1: Modified 180-Degree Burpee

45 seconds

Rest

15 seconds

Move 2: Narrow Lunge (Left)

45 seconds

Rest

15 seconds

Move 3: Narrow Lunge (Right)

45 seconds

Rest

15 seconds

Move 4: Sit-Through

45 seconds

Rest

15 seconds

Move 5: Plank Leg Lift

45 seconds

Rest

15 seconds

Move 6: Russian Twist

45 seconds

Rest

1 minute

Set 2: 1 round

Move 1: Spider Mountain Climber

45 seconds

Rest

15 seconds

Move 2: Push-up Release And Extend

45 seconds

Rest

15 seconds

Effort: Moderate

Move 3: Squat Jump

45 seconds

Rest

15 seconds

Move 4: Around-the-World Lunge

45 seconds

Rest

15 seconds

Move 5: Donkey Kick (Left)

45 seconds

Rest

15 seconds

Move 6: Donkey Kick (Right)

45 seconds

Rest

1 minute

Set 3: 1 round

Move 1: Modified Burpee

45 seconds

Rest

15 seconds

Move2: Drop Squat

45 seconds

Rest

15 seconds

Move 3: Plank Shoulder Tap

45 seconds

Rest

15 seconds

Move 4: Side Plank (Left)

45 seconds

Rest

15 seconds

Move 5: Side Plank (Right)

45 seconds

Rest

15 seconds

Move 6: Forearm Plank

45 seconds

Rest

1 minute

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