20 Minute Workout for Beginners without Equipment
Have you lost the desire to keep yourself fit always? Has the lock-down affected your fitness level and motivation in some way? This 20 minute workout for beginners without equipment is the ideal motivator you need in these times and seasons.
These 20 minute workout exercises are user-friendly, easy to perform and take you less time. The good thing about this, no cost is associated as these workouts are carried out without any expensive gym equipment or even gym membership subscription.
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These workouts are safe to do at the comfort of your home with relaxing music of your choosing. Simple follow each workout step and rest as recommended. Overall you need to love doing it to maintain some level of consistency.
20 Minute Workout for Beginners
#1 Side Lunges Workout
Side Lunges are among the best body weight workouts in the fitness world and they can be performed anywhere without the need for equipment. Side lunges primarily target the glutes, inner thighs, and quads making it the perfect complete lower body exercise.
Recommended Sets & Reps
- Number of Reps: 10
- Number of Sets: 3
- Rest Period: 1 minute between sets
Steps to perform Side Lunges:
- First, stand straight and then step one foot out to the side (hip-width apart)
- Move your body to the side in a lunge. This would transfer your body weight to that leg. Ensure you push your butt back.
- Then push yourself back to the starting position.
- Repeat this based on the recommended sets and switch to the other leg.
#2 High Knees Workout
High knees is another great lower body exercise that primarily targets the quads, calves, and hamstrings. Other areas of the body affected by high knees include your abs, back, arms, and glutes. The high knee exercise is the perfect body warm-up exercise that helps to increase your aerobic fitness while getting you ready for more intense workouts.
Recommended Sets & Reps
- Number of Reps: 12
- Number of Sets: 4
- Rest Period: 1 minute between sets
Steps to perform High Knees:
- Stand straight with your foot close together
- Face forward and chest out
- Move your knees up to waist level and drop back slowly while hands also moving up and down. This is like performing a sprint.
#3 Squat Jump Workout
Squat Jump is a complete body workout that can increase your heart rate. This is the ideal exercise that improves both the upper and lower body strength. This exercise can be incorporated into your warm-up routine. Looking for an easy way to burn off some calories, doing a squat jump could make the difference. Also, a good exercise to lose some bodyweight.
Recommended Sets & Reps
- Number of Reps: 8
- Number of Sets: 5
- Rest Period: 1 minute between sets
How to perform Squat Jump
- Position your body in a squat state with your hands in front
- Then jump up with the help of your abdominal muscles for strength, while your hands move backward
- Repeat this routine based on the recommended reps and sets
#4 Bicycle Crunches
Bicycle Crunches is one of few HIIT workouts that primarily target your abs and obliques. Other affected areas include quads, glutes, and hip flexors. This exercise may also help to slim your waist and improve body flexibility.
Recommended Sets & Reps
- Number of Reps: 10 seconds
- Number of Sets: 3
- Rest Period: 1 minute between sets
How to perform Bicycle Crunches
- Lie on your back and lace your fingers behind your head
- Lift your shoulders off the floor or mat while raising your legs up
- Now bring one of your knees closer to your chest while also moving the opposite elbow towards the raised knee by crunching to one side. Extend the other leg out
- Then return to the starting position and do the same on the other leg and elbow
#5 Raised Leg Crunches
Raised leg crunches are another awesome abs crunch workout that develops your core upper body strength. Also, it builds up your abdominal muscles. Other muscle groups affected by this exercise are the back, lower abs, hips, obliques, and rectus abdomunis.
Recommended Sets & Reps
- Number of Reps: 3 seconds
- Number of Sets: 5
- Rest Period: 10 seconds between sets
How to perform Raised Leg Crunches
- Lie on your back flat with your feet together
- Lace your hands behind your head to support your neck
- Using your abs, raise your torso (neck and head) off the floor whilst also raising your legs to complete the crunch
- Hold this for 2-3 seconds before relaxing your legs and torso back to the initial position
#6 Plank Leg Raised Workout
The plank leg raise is another great workout that works on your legs, abs and butt all at the same time. When performing this exercise, you could feel the burning sensation in your bum which is an added benefit.
Recommended Sets & Reps
- Number of Reps: 10
- Number of Sets: 3
- Rest Period: 2 minutes between sets
How to perform Plank Leg Raised
- Start in a plank position with your elbows on the floor
- Keeping your torso and body straight and stable, raise your right leg and hold for 1 second. Then lower the right leg and repeat the same with your left leg.
- Alternate between your right and left leg to complete a set
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