Beginner's 20 Minute Full Body Workout Routine

 

Introduction

This blog will guide you through a 20-minute full-body workout routine that can be done at home. Whether you're a man or a woman, this workout is designed to help you build muscle, burn fat, and achieve your desired body shape. Don't worry about going to the gym because this workout can replace your gym session. It's been personally tested and proven effective.

Workout Structure

The workout is divided into four circuits, each lasting four minutes. These circuits target different muscle groups and provide a comprehensive full-body workout. Even if you're a complete beginner, I'll guide you through each exercise, ensuring that you can follow along smoothly. Let's get started!

Circuit 1: Full Body Stretch and Warm-Up

The first circuit focuses on stretching and warming up your entire body. Each exercise lasts for 20 seconds, followed by a 10-second rest period. Here are the exercises:

1. Arm Swings

- Swing your arms forward for 10 seconds, aiming for 10 reps. This exercise opens up your shoulder joints.

- Swing your arms backward for 10 seconds, repeating the same number of reps. This further stretches your shoulders.

1. Side Rotations

- Rotate your upper body to the left side, keeping your legs straight and body aligned. Then, rotate to the right side. Repeat for 20 seconds.

1. Side Locks

- Stand with your legs slightly wide and hands up. Rotate your body to the left, then return to the original position and rotate to the right. Repeat for 20 seconds. This exercise stretches your upper body.

1. Standing Crunches

- Engage your core and perform standing crunches for 20 seconds. This exercise is crucial for preparing your body for the upcoming circuits.

1. Twisters

- Jump from side to side, twisting your body. This exercise gets the blood pumping throughout your body.

1. Butt Kicks

- Jump as if you're kicking your own butt. Focus on making a mind-muscle connection.

1. Cross Stretch

- Bend forward and try to touch your left foot with your right hand, then your right foot with your left hand. Stretch as far as you can, but don't push too hard. Feel your back muscles engage.

1. Jumping Jacks

- Start with your arms to the sides, then jump and bring your arms forward. This exercise is a full-body movement and great for cardiovascular endurance.

Circuit one is complete! Take a 30-second rest and prepare for the next circuit. Breathe deeply and sip some water if needed.

Circuit 2: Strength Training

Circuit two focuses on strength training. Each exercise lasts for 20 seconds, followed by a 10-second rest period. Here are the exercises:

1. Normal Push-Ups

- Perform push-ups with proper form, engaging your chest, shoulders, and arms. If you can't do a full push-up, you can modify it to an easier version.

1. Squats

- Keep your feet shoulder-width apart and lower your hips back and down. This exercise targets your quads, glutes, and hamstrings.

1. Squat Jumps

- Perform squats with a jump, landing in a controlled manner. This exercise not only strengthens your lower body but also improves cardiovascular endurance.

1. Diamond Push-Ups

- Place your palms under your chest in a diamond shape and perform push-ups. If this is challenging, you can modify it to an easier version.

1. Squat Jumps (Again)

- Repeat the squat jumps exercise.

1. Normal Push-Ups (Again)

- Perform another set of normal push-ups.

1. Squat Hold

- Hold a squat position for 20 seconds, focusing on your quads, glutes, and hamstrings.

1. Diamond Push-Ups (Again)

- Perform another set of diamond push-ups.

You've completed circuit two! Take a 30-second rest, recover your energy levels, and get ready for the next circuit.

Circuit 3: Dumbbell Workout

In circuit three, you'll need dumbbells. If you don't have any, you can use water bottles filled with water as an alternative. Each exercise lasts for 30 seconds, followed by a 10-second rest period. Here are the exercises:

1. Dumbbell Rows
   
   
   

- Hinge your hips back, lean your torso forward, and pull the dumbbells towards your body. This exercise targets your back and shoulder muscles.

1. Shoulder Press
   
   
   

- Hold the dumbbells in line with your wrists and elbows. Push the dumbbells vertically up, extending your elbows fully. This exercise targets the front of your shoulders.

1. Front Raises
   
   
   

- With the dumbbells in line with your shoulders, raise them straight up and then slowly lower them down. This exercise targets your shoulders and upper chest.

1. Lateral Raises
   
   
   

- Raise the dumbbells to shoulder level by moving your arms sideways. Keep your elbows slightly bent and then lower them down. This exercise strengthens your entire shoulder muscles.

1. Bicep Curls
   
   
   

- Hold the dumbbells at your sides and curl them up towards your shoulders. Focus on your biceps and perform controlled movements.

1. Tricep Kickbacks
   
   
   

- Bend your body forward and position your arms behind you with the dumbbells. Move the dumbbells up, squeezing your triceps at the top. This exercise targets your tricep muscles.

1. Calf Raises
   
   
   

- Stand straight and raise your calves, then slowly lower them down. This exercise targets your calf muscles.

Great job! Take a 30-second rest and prepare for the final circuit. Breathe deeply and recover your energy levels.

Circuit 4: Core Workout

The last circuit is focused on your core and abdominal muscles. Each exercise lasts for 20 seconds, followed by a 10-second rest period. Here are the exercises:

1. Knee Touch
   
   
   

- Stretch your arms forward and touch your knees, keeping your upper body above the ground. This exercise targets your upper abs.

1. Russian Twists
   
   
   

- Twist your body from side to side, engaging your abdominal muscles. You can hold a dumbbell for an added challenge.

1. Bicycles
   
   
   

- Touch your elbows to the opposite knees, engaging your core. This exercise targets your abs.

1. Knee to Elbow Plank
   
   
   

- Perform a plank position and bring your knees to your elbows one at a time. This exercise targets your side and overall core muscles.

Once you've completed the four exercises, repeat them for a second cycle. Congratulations on finishing the workout!

Conclusion

Completing this 20-minute full-body workout routine is a great way to start your day. You may experience some muscle soreness initially, but don't let that discourage you. Keep attending the workout sessions daily, and you'll start seeing visible results within 15 days. Remember to thank yourself for not giving in to lethargy and procrastination. By following this routine, you'll not only build muscle and burn fat but also improve your overall energy levels, concentration, and happiness.

Thank you for joining me in this workout session. If you enjoyed it, don't forget to give this video a thumbs up. If you're interested in more workout videos, please subscribe to my channel and hit the bell icon to never miss a video from me. For toxin-free hair masks, check out Mama Earth's Argan Hair Mask and Tea Tree Hair Mask. These products are free from harsh chemicals and are made in India. To buy them, click on the link in the description and use the special discount coupon for 21% off your order.

That's all for this blog. I hope you had a great workout session. Remember to come back tomorrow and follow this routine again. Stay motivated and stay fit!