20 Minute Full Body Workout To Demolish Your Body Fat

At Home No Equipment Bodyweight Workout

On today’s episode of Live Lean TV, I’m showing you a no equipment 20 minute full body workout to demolish your body fat.

You can complete this quick workout in 20 minutes or less, with just your bodyweight.

This workout includes beginner modifications, and can be done anywhere, including:

• the gym
• outside
• at home

If you want to workout alongside me, click here to play the follow along video.

I’ll be there to keep you motivated, get the proper form down for every exercise, and ultimately help you get the results you’re looking for.

20 Minute Full Body Workout To Demolish Your Body Fat

If you’re ready, let’s start working out to demolish that body fat baby.

Rounds

Depending on your fitness level, complete the 5 exercise workout circuit for a total of:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Reps

During the circuit, complete each bodyweight exercise for:

• Advanced: 50 reps per exercise (or 25 reps per side)
• Intermediate: 40 reps per exercise (or 20 reps per side)
• Beginners: 25 reps per exercise (or 13 reps per side)

In order to complete the round, an advanced trainee will need to complete 50 reps for every exercise within the circuit:

• Push ups x 50 reps
• Jump lunges x 25 reps per leg
• Mountain climbers x 25 reps per leg
• Jump squats x 50 reps
• Speed skaters x 25 reps per leg

If you can’t complete 50 consecutive reps for every exercise, don’t worry.

Simply complete as many reps of the exercise as you can, then move on to the next exercise.

However, make sure you keep count of how many reps you completed.

In order to move on to the next round, you will first have to go back and finish all 50 reps for every exercise.

Rest:

Take as little rest as possible between exercises within the circuit.

This should be just enough time to quickly catch your breath, or take a drink of water, if needed.

Take a 1-2 minute rest between rounds.

Exercises

This 20 minute full body workout is comprised of 5 different bodyweight exercises.

If you’re a beginner, follow along with the given beginner exercise modifications.

Click the links below for the step-by-step exercise demonstrations.

A1. Push Up

The first exercise in this bodyweight circuit is the push up.

Reps: 

• 50 (advanced)
• 40 (intermediate)
• 25 (beginner)

Rest: minimal rest

Rounds:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

• Get down into a push up position on your hands and feet.
• While keeping your core contracted, bend your elbows to lower your chest to the ground.
• Press your hands through the ground to extend your arms and get back to the top of the push up.
• Keep pressing it out until you hit your rep number, based on your fitness level.
• Once you hit your rep goal, catch your breath, then move into the next exercise.

Beginner Modification:

If you can’t complete a regular push up, start by completing the push up on knees.

A2. Jump Lunges

The second exercise in this bodyweight circuit are jump lunges.

Reps: 

• 25 reps per leg (advanced)
• 20 reps per leg (intermediate)
• 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

• Pump your arms and land softly.
• It’s not a race, so make sure you are completing each rep with good form.
• Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If you can’t complete the jump lunge, or it’s too hard on your knees, just complete a normal alternating forward lunge.

A3. Mountain Climbers

The third exercise in this bodyweight circuit are mountain climbers.

Reps: 

• 25 reps per leg (advanced)
• 20 reps per leg (intermediate)
• 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

• This exercise that will hit your core.
• Catch your breath, then get down on the ground into a straight arm plank position, with your shoulders aligned over your wrists.
• As you drive your knees in, focus on keeping your back flat and core tight.
• Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If you can’t complete the mountain climber on your toes, complete the mountain climber on knees.

A4. Jump Squat

The fourth exercise in this bodyweight circuit is the jump squat.

Reps: 

• 50 reps (advanced)
• 40 reps (intermediate)
• 25 reps (beginner)

Rest: minimal rest

Rounds:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

• Once you catch your breath, complete all the reps.
• Focus on landing softly to protect your joints.
• Keep all of your muscles turned on.
• If the lactic acid build up is too much in your legs, stop and shake it out.
• You can move on to the next exercise or keep going.
• Remember, if you move on to the next exercise, you still have to come back and finish all the reps of this exercise, before the round is over.
• Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If the jump squat is too hard on your knees, just complete a normal air squat.

A5. Speed Skaters

The last exercise in this bodyweight circuit is the speed skater with reach.

Reps: 

• 25 reps per leg (advanced)
• 20 reps per leg (intermediate)
• 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

• Advanced: 3 rounds
• Intermediate: 3 rounds
• Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

• Once you catch your breath, let’s go.
• Hop from side to side like a speed skater.
• Once you complete all the reps, take a 2 minute break, then start round 2.

Beginner Modification:

If the hop is too hard on your knees, just complete the no jump speed skater with reach.

That’s One Round

Solid work.

You just completed the first round.

• If you are an advanced or intermediate trainee, you have two more rounds to go.
• If you are a beginner, you have one more round to go.

After taking a 1-2 minute break, cycle back to complete the first exercise of the A1-A5 bodyweight circuit.

That Was Your 20 Minute Full Body Workout To Demolish Your Body Fat

Next time you complete this no equipment bodyweight 20 minute full body workout, try to progress your exercises, rep counts, and rest periods.

It’s important to always be improving.

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