A 20-Minute Full-Body Workout You Can Do At Home

Often the hardest part of working out is getting to the gym. So don't go!
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Often the hardest part of working out is getting to the gym. So don't go!

Sometimes, the actual act of working out is not the hardest part about working out. You know what I’m talking about: the buildup. The hour you spend thinking about how you need to work out and the hour after that where you have to convince yourself you are, in fact, definitely going to work out today. Yes. You’re going do it. You are going to find those matching socks and tie your shoes and head right outside to that gym. Maybe. 

How do we get our pre-workout minds right? First, don't go to the gym. Instead, pull this article up on your laptop or print it out and follow Betina Gozo's 20-minute at-home workout. Ready? 


Cardio: Plank, 30 Seconds 

full plank


Cardio: Plank Walks, 30 seconds 

plank walk start

Plank walk 1.

plank walk sequence

Plank walk 2.

plank walk done

Plank walk 3.

Strength: 45 seconds, Tricep Push-Ups 

tricep push up

Tricep push-up 1. 

tricep push up down

Tricep push-up 2.

Cardio: Plank Dips, 30 seconds 

plank dips

Plank dip.

Cardio: Mountain Climbers, 30 seconds  

mountain climpers

Mountain climbers.

REST 30 seconds; REPEAT 2 times 


Strength: Push-Ups, 45 seconds 

bicep push up

Bicep push-up 1.

bicep push up down

Bicep push-up 2.

Cardio: Burpees, 30 seconds 

burpee jump

Burpee 1.

burpee land

Burpee 2. 

burpee jump back

Burpee 3. 

burpee plank stance

Burpee 4.

burpee final

Burpee 5.

Strength: Prisoner Squats, 45 seconds  

prison squat stance

Prison squat 1.

prison squat

Prison squat 2.

Cardio: Skater Jumps, 30 seconds  

skater exercise move

Skater 1. 

skater workout

Skater 2. 

skater workout stance

Skater 3. 

REST – 30 seconds.
REPEAT 2 times through. 


Strength: Alternating Step Back Lunges, 45 seconds 

alternative lunge stance

Alternating lunge 1. 

alternative lunge move

Alternating lunge 2. 

Cardio: Tuck Jumps, 30 seconds 

tuck jump stance

Tuck jump 1. 

tuck-jump move

Tuck jump 2. 

tuck jump workout

Tuck jump 3. 

Strength: Sumo Squat Hold With Pulse, 30 seconds 

sumo squat hold

Sumo squat 1. 

sumo squat dip

Sumo squat 2. 

Cardio: Jump Lunges, 30 seconds 

jump lunge stance

Jump lunge 1. 

jump lunge

Jump lunge 2. 

Cardio: High Knees, 30 seconds 

high knees workout

High knees. 

REST – 30 seconds.
REPEAT 2 times through. 

You can absolutely mix and match these exercises to fit your preference. Keep it fun! 

  • What are your favorite at-home workouts?
  • Do you hate getting ready for workouts more than the actual act of working out, like me?