A 20-Minute Total-Body Workout You Can Do Anywhere

Time: 20 minutes

Equipment: Mat

Good for: Full body

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.

1. High Knees

How to: Starting in a standing position on mat. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Return to standing with arms by sides, then repeat on opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

2. Butt Kicks

How to: Start standing, core engaged. Bring right heel behind you to touch right glute. Bring right foot back down to ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

3. Jumping Jacks

How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.

4. Inchworm Walk Out

How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. That’s one rep. Complete as many reps as possible in 30 seconds, and then continue to the next move.

5. Lateral Bear Crawl

How to: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of mat. Move hands and feet left for three steps, keeping hips stable, head in line with tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Move hands and feet right for three steps. Complete as many reps as possible in 30 seconds, alternating directions, and then continue to the next move.

6. Alternating Side Plank

How to: Start in elbow plank position, shoulders over elbows and feet hip-width apart. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. Bring right hand back down to the ground, and switch sides. Complete as many reps as possible in 30 seconds, alternating sides, and then continue to the next move.

7. Bodyweight Squat

How to: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.

8. Pushup Hold

How to: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down and hold in place about 6 inches above mat. Drop to knees to press back up to plank. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

9. Triceps Dips

How to: Start in a “crab” position, stomach facing upward, fingers pointing toward toes, and butt lifted about 6 inches off ground. Put weight in arms, then keep core engaged as you alternate bending and extending arms. Elbows should point backward the entire time. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

10. Quick Feet

How to: Start in a wide stance with hands out front of you and knees bent. Keeping the core tight, alternate moving your right and left feet a few inches off the ground at a quick pace. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

11. Bodyweight Squat

12. Pushup Hold

13. Triceps Dips

14. Quick Feet

15. Reverse Lunge To Single Leg Deadlift

How to: Start standing on left foot. Step right foot back, dropping right knee to “kiss” the ground. Press through left heel, and without putting right foot on ground, reach right leg and right arm out in both directions while hinging at the hips until torso is parallel with the floor, forming one long line with body. Return to start. Complete as many reps as possible on one side in 45 seconds, rest for 10 seconds, then do as many reps as possible on other side in 45 seconds. Rest for another 10 seconds, then proceed to the next move.

16. Seated Straight Leg Lift

How to: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with left leg. Complete as many reps as possible in 45 seconds, alternating legs, then rest for 10 seconds. Continue to the next move.

17. Plank Rotation

How to: Start in elbow plank position. Rotate open to left side, keeping hips stable and core engaged. Return to start and repeat on right side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Continue to the next move.

18. Reverse Lunge To Single Leg Deadlift

19. Seated Straight Leg Lift

20. Plank Rotation

21. Triple Triple

How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time. Complete as many reps as possible in 30 seconds, and then continue to the next move.

22. Reverse Table Top Pull Through

How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat.Complete as many reps as possible for 30 seconds, and then continue to the next move.

23. Plank Hold

How to: Place forearms on the ground. Lift the body up, keeping head in line with heels, shoulders over elbows,and feet hip-distance apart. Keep feet together, or move them apart to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds, and then continue to the next move.

24. Triple Triple

25. Reverse Table Top Pull Through

26. Plank Hold

But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more!

Source: Read Full Article