20-Minute Do-Anywhere Workout


Fitting in a workout isn’t always easy; especially when you factor in drive time to and from the gym, or the time it takes to set up a bunch of fancy equipment on your own. Luckily, this total-body workout can be done in just 20 minutes and requires NO equipment—just your own bodyweight—making it ideal to do at home, at the park, in a hotel, or wherever you happen to be today!

This do-anywhere workout works your legs, glutes, abs, and arms, giving you a total-body firm-up. There are plyometric exercises (like squat jacks) mixed in with strength training moves to get your heart pumping while also sculpting lean muscles. So are you ready for your kick-butt bodyweight workout that will tone you head to toe? Let’s go!


Get in a comfortable spot and set your phone timer for 20 minutes. Go through this anywhere workout by performing the listed number of reps for each exercise, taking 10 seconds of rest in between, if needed. When you get to the end of the routine, start back up at the top, continuing to move your body until that timer goes off. Ready, set, go!

1. Stationary Lunges


A) Stand tall with your feet hip distance apart, and then take a large step backward with one foot. This is your start position.

B) Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat.

Perform 24 reps (12 on each side)

2. Oblique Burners


A) Stand with feet a little wider than hip distance apart, knees bent and hands held behind the back of your head.

B) Bend to the right reaching right hand toward floor behind your leg. Keep spine long.

C) Return to center and repeat on the left side.

Perform 20 reps

3. Squat Jumps


A) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

B) Jump straight up and swing arms overhead. Return to squat.

Perform 12 reps

4. Mountain Climbers


A) Start in a plank position with arms and legs long.

B) Draw in your abdominals and drive one knee into the chest then switch legs quickly. Continue with right, left, right, left knees “running” to the chest. Prevent bouncing up and down in your body by keeping abs tight.

Perform 20 reps (10 per knee)

5. Dolphin Dives


A) Begin with your forearms on the floor with your arms and feet shoulder-width apart and your hips raised so that your body forms an inverted V.

B) Dive forward, coming to a forearm plank. Keep abs tight and back from sagging. To finish the push-up, reverse the dive, raising your hips back up to start position.

Perform 10 reps

6. Plank Jacks


A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

B) Similar to the motion of a jumping jack, jump your feet wide keeping your buttocks down. Jump your feet back together.

Perform 10 reps

Next time you’re on vacation, traveling for work, or just in the mood to get out of the house for a workout, remember this quick 20-minute do-anywhere workout. Make sure to check out all the home workouts for women on Get Healthy U TV to keep you motivated in your journey to better health!

Share tips, start a discussion or ask one of our experts or other students a question.

Make a comment:
characters remaining

2 Responses to “20-Minute Do-Anywhere Workout”

  1. Annette Scott


  2. Cathy peck