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20-Minute Full-Body Workout for Beginners (No Equipment)

Get your heart rate up without having to go to the gym.

Looking for an easy, yet effective, full-body workout for beginners that you can do at home with no equipment needed? Do you have 20 minutes to spare? Then you got it!

The workout you are about to see below was designed by none other than Pamela Reif.

Pamela Reif, a prominent German fitness model, influencer, author, and entrepreneur, embarked on her fitness journey in the realm of social media in 2012 at the young age of 16. Widely recognized, she has gained acclaim for her effective home workout plan. She is one of the top YouTube fitness influencers in the world with a channel boosting more than 9.5 million subscribers and videos reaching easily more than 1 million views each.

The only excuse you can use for not doing this workout is not having enough time. Because you don’t need any equipment and it is beginner-friendly.

Check it out below.

20-Minute Full-Body Workout for Beginners (No Equipment)

In the workout, every single exercise is done for 30 seconds without rest in between, unless explicitly written.

According to Pamela Reif, this workout is great for beginners because it uses basic movements – not complicated to perform – and it repeats every time so you get a better feeling of them and get used to them, plus you have a few breaks in between sets.

Read More: 8 Reasons Your Abs Aren’t Showing and How to Fix It

Additionally, it includes a few warm-up exercises and a cool-down sequence at the end.

The workout consists of:

  • Jumping jacks
  • Walk down to plank
  • Jumping jacks
  • Walk down to plank

Rest for 30 seconds. Then repeat it one more time…

  • Jumping jacks
  • Walk down to plank
  • Jumping jacks
  • Walk down to plank

Rest for 30 seconds. Then..

  • Bodyweight squats
  • Squat with cross-elbow
  • Curtsey lunge
  • Jump twist
  • Bodyweight squats
  • Squat with cross-elbow

Rest for 30 seconds. Then repeat it one more time…

  • Bodyweight squats
  • Squat with cross-elbow
  • Curtsey lunge
  • Jump twist
  • Curtsey lunge
  • Jump twist
  • Bodyweight squats
  • Squat with cross-elbow

Rest for 30 seconds. Then…

  • Jumping jacks
  • Walk down to plank
  • Jumping jacks
  • Walk down to plank

Rest for 30 seconds. Then…

  • Slow bicycle crunch
  • Crunch with straight legs
  • Slow mountain climber
  • Plank
  • Superman
  • Slow mountain climber
  • Plank

Rest for 30 seconds. Then repeat it one more time…

  • Slow bicycle crunch
  • Crunch with straight legs
  • Slow mountain climber
  • Plank
  • Superman
  • Slow mountain climber
  • Plank

Rest for 30 seconds. Then…

  • Squat with stretch
  • Hip stretch right
  • Hip stretch left
  • Whole body stretch

And that is it.

Watch the entire video below to follow along with Pamela Reif in her 20-minute full-body workout for beginners.

10-Minute Full-Body Workout for Beginners (No Equipment)

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Engaging in home workouts that require no equipment is a highly effective and accessible way to maintain physical fitness and overall well-being. These workouts offer a plethora of benefits, ranging from convenience and affordability to adaptability and inclusivity, making them an excellent choice for individuals looking to stay in shape. Let’s explore these advantages in detail.

Accessibility and Convenience:

No Special Equipment Needed: Home workouts with no equipment eliminate the need for specialized fitness gear. This accessibility ensures that anyone, regardless of their financial or spatial constraints, can participate in regular exercise.

Flexibility of Location: The beauty of home workouts is the freedom to exercise anywhere within the comfort of one’s living space. Whether it’s a small apartment or a spacious house, individuals have the flexibility to choose their workout environment.

Cost-Effective:

No Financial Barriers: Gym memberships and fitness equipment can incur significant costs. Home workouts eliminate this financial barrier, allowing individuals to save money while still prioritizing their fitness.

Long-Term Affordability: Unlike gym memberships that involve ongoing expenses, home workouts are a one-time investment, if any. This makes them a sustainable and cost-effective option for maintaining fitness over the long term.

Versatility and Adaptability:

Varied Exercise Options: Home workouts can encompass a wide range of exercises, including bodyweight exercises, yoga, and high-intensity interval training (HIIT). This variety ensures that individuals can tailor their workouts to suit their preferences and target different muscle groups.

Adaptable to Fitness Levels: Whether you’re a beginner or an experienced fitness enthusiast, home workouts can be adapted to various fitness levels. The intensity, duration, and complexity of exercises can be adjusted based on individual capabilities and goals.

Time-Efficient:

Eliminates Commuting Time: One of the time-saving advantages of home workouts is the elimination of travel time to and from the gym. This is particularly beneficial for those with busy schedules, allowing them to seamlessly integrate fitness into their daily routine.

Flexible Scheduling: Home workouts offer the flexibility to exercise at any time that suits an individual’s schedule. This adaptability encourages consistency, a key factor in achieving and maintaining fitness goals.

Inclusivity and Comfort:

Welcoming for All Ages and Fitness Levels: Home workouts create an inclusive space where individuals of all ages, fitness levels, and backgrounds can participate without feeling intimidated. This inclusivity promotes a positive and comfortable fitness experience.

Privacy and Confidence: For those who may feel self-conscious in a gym environment, home workouts provide a private space to exercise without judgment. This enhances overall well-being and confidence.

Health and Mental Well-Being:

Holistic Health Benefits: Regular home workouts contribute to overall health by improving cardiovascular fitness, muscular strength, and flexibility. Additionally, exercise has well-documented mental health benefits, including stress reduction and enhanced mood.

Consistent Routine: Establishing a home workout routine promotes consistency, helping individuals build healthy habits that contribute to long-term well-being.

In short, home workouts without equipment offer a holistic and accessible approach to staying in shape. From eliminating financial barriers to fostering inclusivity and promoting mental well-being, the benefits of these workouts extend far beyond physical fitness. Embracing the convenience and versatility of home workouts can empower individuals to prioritize their health and lead an active lifestyle.

The Best Full Body Workouts: Beginner, Intermediate & Advanced

Full-body workouts are a highly effective and efficient approach to staying fit, offering a range of benefits that contribute to overall health and well-being. These workouts involve engaging multiple muscle groups in a single session, providing a holistic and time-efficient way to achieve and maintain fitness goals. Here are several reasons why full-body workouts are a great way to stay fit:

  1. Comprehensive Muscle Engagement:
    • Target Multiple Muscle Groups: Full-body workouts incorporate exercises that engage various muscle groups simultaneously. This comprehensive approach ensures that no major muscle group is neglected, leading to balanced muscle development.
  2. Efficient Time Utilization:
    • Maximize Workout Efficiency: With full-body workouts, each session is designed to target the entire body. This minimizes the need for separate workouts dedicated to specific muscle groups, making it a time-efficient option for individuals with busy schedules.
    • Frequency and Consistency: The time-saving nature of full-body workouts encourages individuals to maintain a consistent exercise routine. This frequency is key to achieving and sustaining fitness goals over the long term.
  3. Effective for Fat Loss:
    • Caloric Expenditure: Full-body workouts often involve compound exercises that require more energy, leading to increased caloric expenditure. This can contribute to weight management and fat loss when combined with a balanced diet.
    • Elevated Metabolism: Engaging multiple muscle groups simultaneously can lead to an elevated metabolic rate, commonly known as the afterburn effect. This means that the body continues to burn calories even after the workout is complete.
  4. Adaptability and Variety:
    • Exercise Variation: Full-body workouts allow for a diverse range of exercises, ensuring variety in the routine. This not only prevents monotony but also challenges the body in different ways, promoting continuous improvement.
    • Adaptable to Different Fitness Levels: Whether you’re a beginner or an advanced fitness enthusiast, full-body workouts can be adapted to different fitness levels. The intensity, volume, and complexity of exercises can be adjusted based on individual capabilities and goals.
  5. Improved Functional Fitness:
    • Functional Movements: Many full-body exercises mimic real-life movements, enhancing functional fitness. Functional movements improve overall strength, flexibility, and coordination, contributing to better performance in daily activities.
    • Joint Stability and Mobility: Full-body workouts often include exercises that improve joint stability and mobility. This is crucial for preventing injuries and maintaining overall joint health.
  6. Balanced Hormonal Response:
    • Hormonal Benefits: Engaging multiple muscle groups triggers a balanced release of hormones, including testosterone and growth hormone. This hormonal response supports muscle growth and overall fitness.
  7. Versatility in Training Approaches:
    • Circuit Training and Supersets: Full-body workouts can be easily adapted to circuit training or supersets, which involve moving quickly from one exercise to another. This approach adds an element of cardiovascular conditioning to the strength training session.
    • High-Intensity Interval Training (HIIT): Incorporating full-body exercises into a high-intensity interval training format can provide cardiovascular benefits while promoting muscle strength and endurance.

In conclusion, full-body workouts offer a comprehensive and time-efficient approach to achieving and maintaining fitness. By engaging multiple muscle groups, these workouts contribute to muscle balance, efficient calorie burning, and overall well-being. The adaptability and variety inherent in full-body training make it a sustainable and enjoyable option for individuals looking to stay fit and healthy.

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