20 Min FULL BODY Workout For BEGINNERS (No Equipment)

A total body workout you can do at home with zero equipment specifically for beginners! Work all the major muscles of your upper body, lower body and core with this fat-burning, follow-along workout. Beginner exercises at beginner intervals with advanced options also demonstrated.

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Fact #1: Workouts don’t have to be very long to be effective.
Fact #2: They also don’t require gym memberships or lots of home equipment.

In fact with just your body weight, a few simple exercises, and about 20 minutes a day, you can get in a great total body workout!

If getting in shape, losing weight, or becoming stronger is one of your goals, this awesome workout will help to get you there.

It’s only 20 minutes long; we’ll be using 30-second intervals for all the exercises with a few strategic rest breaks interspersed as well.

I’ll do each exercise right along with you and call out some simple cues so you know you’re doing them correctly.

Finally I’ll also demonstrate some more-advanced variations on each of the exercises so you can decide how hard you want to push on each one.

If you do enjoy the workout, I’d love to hear about it! Leave me a COMMENT and a THUMBS UP and let me know how else I can help you in the future.

⭐️ 0THER GREAT WORKOUT VIDEOS YOU MIGHT ENJOY:

[jschwartzlow]

One of your best workouts. When I started working out, I couldn't even do all the exercises. 4 months later, I use it for a warmup before running. My 50+ year body is transforming. Muscles are toned. I think I am now lighter than when I finished college in 1994. Thank you so much!

[donnaorr]

Thanks for another perfect little gem. I workout 💪 to your videos 2-4 times a week. Your form is excellent and your no nonsense style is refreshing. I use modifications often only because I'm a60 year old female. But I'm keeping up and can laugh at the one's who aren't doing anything. It's been a while since you posted. Thanks. I love everything you do and have been following you since covid shutdown. U r 1 of the best available on YouTube. Looking forward to seeing more.

[dailydoseofmedicinee]

Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.

[Fm-qivl]

Hey,
As a university student, I live a sedentary lifestyle; and I’m glad I came across this channel. I feel like the channel is both entertaining and educational. I have a few questions regarding hip openers (stretches)
1- Are exercises such as the frog pose and splits not recommended by physiotherapists?
2- How long does it take on average to correct an anterior pelvic tilt?
3- I’ve come across articles and videos that state that hips should be strengthened rather than stretched, do you agree with that sentiment ?
~ Suggestion (Idea)
^ Have you considered doing a video (tutorial) demonstrating the best full body stretches one could do as soon as they wake up.

[daniellem]

Yes, please make more videos like this! I would love to see that incorporate light weights as well, or to have the option to add weights. I love your 15 minute HIIT with weights video the most!!

[applesandoranges]

Thank you for the modifications in this workout. You have helped me a TON with your videos on strethening the knee! Nike should sponsor you to model their athletic wear!😊

[cheljones]

I've never worked out in my life until one week ago. I have done it every day and I am committed to doing it until I can do them all. Thank you

[sandy]

Fantastic beginner workout. Just the right amount of talking and music. I like that we are given more advanced exercises if you need them. Recovering from a long injury, so core was in good shape, but arms/chest/legs needed some work. I sweat and get a little short of breath. Perfect place to start my overall body conditioning. More please (w/ the music)

[blovel]

Solid and straight forward workout for limited time. I like the split screen with advanced options. I personally enjoy less talking but wouldn't mind specific reminders about common mistakes during exercises (be mindful of your core, shoulders down, etc)

[volodymyr_ka]

Just did my first exercise with this workout and already got muscles aching all over my body. Wow, what a feeling. Definitely doing this again tomorrow. Thanks!

[susanvalenta]

What a great way to start my day. Comprehensive workout and I love working along with you.

[nerinapender]

I'm currently on day 4 doing the 21 day challenge and would like to know can this be incorporated with it. I now am following all your programs. Thank you and your lovely wife you both have given me hope

[KimBarboo]

Anyway you could kill the mid-roll ad? Totally understand if music rights won't let you. But it's messing with the timing of the 2 minutes on 30 seconds off. Love the workout. Doing this one twice a week!

[bhoqefu]

My sister, who has Parkinsons, and I have been working out via Zoom most Sundays since Covid began. We have done a lot of You Tube workouts and have recently come across yours. We both agreed that yours are done very well but if we could make suggestion it would be to make the rest interval between exercises/stretches longer than 5 seconds. You are often explaining the exercise during the "active" time so the full 30 seconds of "work" is shortened. Also it is hard for older people to transition from a standing position to a seated/lying down position on the floor and then to get up again. It is helpful when floor exercises are done in a group and then standing exercises are done as a group. I am going to look for more of your workouts as they are otherwise done very well. Thank you!

[FoSDIZ]

Thanks mate, easy for beginners. I choosed this video in bulk youtube clips

[dbrxsdgo]

Jared! Thank you so much for all you do to help promote better health. I enjoyed this workout.

The only thing I would suggest would be be to show the upcoming exercise(s) / movement (like in a bubble) during the cool down so we know what's coming next. Not a big deal, maybe would be helpful for those that are unfamiliar or are otherwise forget the names of the exercises. 😬😂

Also, do you happen to have a follow along for a full stretching routine?
Again, thanks for all you do! 🙏😊

[Stephielovesall]

You are AMAZING. Your videos give me ZERO excuses not to exercise. If I start one that is too hard, there are MANY MORE OPTIONS. I feel so good! You are the best at home physical therapist!!!!

[susiehall]

I love this workout! It hits all the muscle groups and I feel “worked” when finished. I also like the music as it motivates and gives a rhythm to the moves. Thank you Jared for posting so many helpful videos. I am a huge fan. I would like the see a stability ball workout.

[spector]

Honestly, I liked doing these exercises, man! This vid was amazing!😄⭐⭐ I'm actually waiting until abs would show up or to get abs. This helped a lot. I'll do this almost every day, thank you!

[heidigauthreaux]

Dr. Jared thank you for your awesome videos. Your knee exercises prepared me for surgery and my recovery was great! Unfortunately they found I have severe arthritis and have advised me not to do lunges or squats. Do you have alternative moves to do in place of the lunges and squats? Thank you :)