20 Minute Full Body Workout (No Equipment)

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Get your body moving with this no equipment and no repeats 20 minute full body workout! This workout goes by QUICK and will have you SWEATY and BURNING FAT so you can move on with your day. So if you're searching for a quick and effective home workout, you're in the right place!

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**SCROLL FOR WORKOUT DETAILS**

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⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Just a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 Seconds work, 15 seconds rest + 90 second finisher

Exercises for this 20 min full body fat burning workout:

0:20 Push Ups
1:05 Shoulder Taps
1:50 Commandos
2:35 Lat Pull to Push Up
3:20 Plank Toe Touches
4:05 Alt Rear Lunges
4:50 Squats
5:35 Alt Curtsy Lunges
6:20 Calf Hops
7:05 Alt Lateral Lunges
7:50 Crunch Pause
8:35 Oblique Crunch R
9:20 Oblique Crunch L
10:05 Twisting Tabletop Crunches
10:50 Reverse Crunch
11:35 Leg Lift + Hip Lift
12:20 Plank Knee Tucks
13:05 Jump Split Lunges
13:50 Pop Squats
14:35 Frog Extensions
15:20 Squat Walks
16:05 Squat Jumps
16:50 Skullcrusher Push Ups
17:35 Mountain Climbers
18:20 Lateral Push Ups
19:05 Plank Rows
19:50 Superman Hold

FINISHER
20:35 High Knees
21:05 Spiderman Push Ups
21:35 Burpees

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
00:00 Introduction
00:20 Push Ups
01:05 Shoulder Taps
01:50 Commandos
02:35 Lat Pulldown to Push Up
03:20 Plank Toe Touches
04:05 Alternating Rear Lunges
04:50 Squats
05:35 Alternating Curtsy Lunges
06:20 Calf Hops
07:05 Alternating Lateral Lunges
07:50 Crunch Pauses
08:35 Oblique Crunch R
09:20 Oblique Crunch L
10:05 Tabletop Twist Crunch
10:50 Reverse Crunch
11:35 Leg Lift + Hip Lift
12:20 Plank Knee Tucks
13:05 Jump Switch Lunges
13:50 Pop Squats
14:35 Frog Extensions
15:20 Front to Back Squat Walk
16:05 1-1/2 Squat Jumps
16:50 Skull Crusher Push Ups
17:35 Mountain Climbers
18:20 Lateral Push Ups
19:05 Alternating Plank Rows
19:50 Superman Hold
20:35 High Knees
21:05 Spider Push Ups
21:35 Burpees
22:10 Workout Finished

[dirkkrex]

This is the only YouTube video ever where I appreciated the unexpected commercial break.

[samiraschadt]

No talk, just straight to business 💪🏼

[Selenes]

That was great! Been doing random 20 min HIITs on youtube all week and this was the best one so far. Will save it!

[Tracyj]

As someone whose workouts are frequently disrupted by cats, I appreciate the dog appearances in this one lol. I found your channel after being forced to revamp my workouts after developing plantar fasciitis and they've been incredibly helpful in helping me achieve my goals. Thank you for all that you do!

[AS-yoqv]

I’ve been doing this workout every day for the last 2 weeks and I feel amazing. Small steps lead to big results

[a]

Hi matt, I come from Taiwan.
I want thank you
years ago, my weight is 98kg(216lb)
and I start looking your video to workout.
Now my weight is 70kg(155lb)!!!!
Really thanks you and your video 😀😃🙂

[patrickfolsom]

Thank you for this! Ive decided to make a big move forward in my life for working out and your home workouts are intense! what a great way to get the heart pumping!

[davisseegmiller]

This was probably your best workout video yet. Definitely broke a sweat. Thank you!

[raymansilla]

Never this happy for an ad! 😂 gave me time to catch my breath! Great workout man! Keep it up

[ivanq]

Thank you very much, love this channel. Great job with the new timer and progress.

[chucknavarra]

Thanks man. I started doing your workouts here. I just love it. Im a busy dad and love getting a highly effective 20 to 30 min workout. Appreciate it.

[stevenlevin]

Thanks Dan. Yes, this was A LOT harder than I imagined!!! I'm 59 and did not realize how out of shape I have been. Thank you for your video!

[BraWayne]

Just did my first ever calisthenics workout after doing crossfit for over 8 years. Really enjoyed this, thank you. I will definitely do more of your workouts. (The headcrusher push-ups suprised me, damn).

[denialhaines]

Great new years day livener!!
Really needed to be at one with my body weight after a relaxed Christmas. Thank you once again.

[Hollywoodhackett]

This is my new go to! I can literally feel my endurance going up each time I come back to it. Sometimes I’ll even just jump to the an part if I wanna focus on that for a day. Nicely done sir!

[spencerbarton]

Exactly what I needed today, thank you!

[kwefgxm]

Good, I don’t normally do your bodyweight only ones, but I did today and for a 20 minute workout it certainly got me there

[maddiemaddocks]

LOVED!! Onto my posterior chain strength training revved up & ready to go. TY!

[starczali]

You are very good. I am doing for almost two weeks this excercise with my son(6), and is inbelievable. the skullcrusher pushups I wasn't able to do (none). my son he was able to do, after a few repetitions I am able to do almost the 30 secs..keep up the good work

[milangreil]

This is the best working I’ve found on YouTube ever! Thank you so much! This will be my new routine :)