20 Min Full Body Workout - Build Strength & Burn Fat At Home (No Equipment + No Jumping)

Summary

This full-body workout is designed to be done at home without any equipment, featuring a variety of exercises to target multiple muscle groups. The routine includes dynamic movements like squats with knee-ups, standing knee-to-elbow twists, diamond push-ups, bear hold shoulder taps, pike push-ups, side plank crunches, and more. Each exercise is performed with clear instructions and tips to ensure proper form and maximize results. The workout is structured in sets, allowing for flexibility in pace, and ends with a motivating reminder to keep going and subscribe for more workouts and guidance.

Takeaways

• 😀 Full body workout can be done at home with no equipment needed.
• 😀 Start with squats with knee up, keeping the chest high and going at your own pace.
• 😀 Standing knee-to-elbow exercise engages abs and requires controlled breathing.
• 😀 Diamond push-ups target chest and triceps, with a focus on proper hand placement.
• 😀 Bear hold shoulder taps into a pike push-up challenge the shoulders and core.
• 😀 Side plank crunches focus on obliques and can be made harder by raising the leg.
• 😀 Straight leg crunches engage the upper abs, with control on the way down.
• 😀 Pendulum lunges work on balance and strength, alternating between forward and backward lunges.
• 😀 Standing side crunches target the core and obliques, enhancing balance and coordination.
• 😀 Plank step outs with pyramid push-ups strengthen the core, shoulders, and arms, while pushing endurance.

Q & A

What type of workout is being demonstrated in the video?

The video demonstrates a full-body workout that can be done at home without any equipment. It focuses on bodyweight exercises targeting multiple muscle groups.

What is the first exercise in the workout?

The first exercise is a squat with a knee-up. You squat down, then come up and raise one knee toward your chest, alternating between sides.

How should the chest be positioned during the squat with a knee-up?

During the squat with a knee-up, it is important to keep the chest high and your back straight to maintain good posture.

What muscles are engaged during the standing knee to elbow exercise?

The standing knee to elbow exercise primarily engages the core, especially the obliques, as well as the hip flexors and shoulders.

What is the purpose of the diamond push-ups?

Diamond push-ups target the chest, triceps, and shoulders. The hands are positioned in a diamond shape under the chest to focus more on the triceps and the inner part of the chest.

How do you modify the pike push-ups if they are too difficult?

If pike push-ups are too difficult, you can modify the exercise by coming up into a pyramid position and then returning to the bear hold without performing the push-up part.

What should be the focus during the side plank crunches?

During side plank crunches, the focus should be on engaging the obliques by controlling the movement and squeezing the core. If more challenge is needed, you can lift the top leg.

What muscles are primarily targeted during the pendulum lunges?

Pendulum lunges target the lower body, specifically the quads, hamstrings, and glutes, as well as helping with balance and coordination.

How can the intensity of side crunches be increased?

The intensity of the side crunches can be increased by raising the leg higher while performing the crunches, which will also engage the glutes.

What is the importance of maintaining core engagement during plank step-outs and pike push-ups?

Maintaining core engagement during plank step-outs and pike push-ups is crucial for stability and proper form, helping to prevent injury while effectively working the core and shoulders.