20 Minute Full Body Strength Workout (No Equipment/No Repeat)

Introduction

This tutorial will guide you through a 20-minute full body strength workout that requires no equipment. Designed for both beginners and advanced fitness enthusiasts, this workout emphasizes "time under tension" to effectively engage your muscles. You can perform it anywhere and at any time, making it a versatile addition to your fitness routine.

Step 1: Warm-Up

Before starting the workout, it's crucial to warm up to prepare your muscles and prevent injuries. Follow these steps to perform a quick warm-up:

• Spend 3-5 minutes doing dynamic stretches.
• Focus on movements that engage the whole body, such as:
  • Arm circles
  • Leg swings
  • Torso twists

Step 2: Understand the Workout Format

The workout consists of a series of exercises with specific timing and structure. Here’s how it will work:

• Perform each exercise for 40 seconds.
• Follow the exercise with an iso hold for 20 seconds to maximize muscle engagement.
• Take a 20-second break between exercises to hydrate and prepare for the next one.

Step 3: Upper Body Exercises

The workout includes four upper body exercises. Here’s a list of suggested movements:

1. Push-ups

   • Keep your body straight and lower yourself down slowly.
   • Hold at the bottom position for the iso hold.

2. Tricep Dips (using a chair or low surface)

   • Lower your body down with controlled movement.
   • Hold at the bottom for the iso hold.

3. Plank to Shoulder Tap

   • In a plank position, tap your shoulders alternately.
   • Hold the plank position for the iso hold.

4. Superman Exercise

   • Lie face down and lift your arms and legs simultaneously.
   • Hold the lifted position for the iso hold.

Step 4: Lower Body Exercises

Next, move on to four lower body exercises:

1. Squats

   • Keep your chest up and lower down as if sitting back in a chair.
   • Hold at the bottom for the iso hold.

2. Lunges (alternating legs)

   • Step forward and lower your back knee to the ground.
   • Hold in the lunge position for the iso hold.

3. Glute Bridges

   • Lie on your back, lift your hips, and squeeze your glutes.
   • Hold the bridge position for the iso hold.

4. Calf Raises

   • Stand tall and rise onto your toes before lowering back down.
   • Hold at the top for the iso hold.

Step 5: Core and Abs Exercises

Finish the workout with four core-focused exercises:

1. Plank

   • Maintain a straight line from head to heels.
   • Hold the plank for the iso hold.

2. Bicycle Crunches

   • Alternate bringing your elbows to your opposite knees.
   • Hold the crunch position for the iso hold.

3. Russian Twists

   • Sit on the floor and twist your torso side to side.
   • Hold the twist position for the iso hold.

4. Leg Raises

   • Lie on your back and lift your legs towards the ceiling.
   • Hold at the top for the iso hold.

Conclusion

This 20-minute full body strength workout is an effective way to build strength and improve your fitness without any equipment. Remember to focus on controlled movements and proper form throughout the exercises. As you progress, consider adding weights for added resistance. This workout is great for beginners to learn foundational movements and for advanced users to maintain muscle engagement. Feel free to revisit this routine regularly and track your progress!