10 At-home Workouts to Build Muscle in Under 20 Minutes

6. Full-body Bodyweight Workout (with warmup)

The warmup (will make total workout time greater than 20 minutes): Do all three exercises in a row, and then repeat the circuit again for a total of six sets.

1. Squat to Stand
Reps: 10

2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)

3. Lateral Lunges (hands in front)
Reps: 10 (each leg)

The workoutDo all A exercises, then all B exercises. For example, you’ll do A1, then A2, then A3, and then start over with glute bridge marches for the second set. Do the same for the B exercises.

A1. Glute Bridge March
Sets: 2
Reps: 10 (each leg)

A2. Pushups
Sets: 2 Reps: As many as possible

A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2 Reps: 12 (per leg)

B1. Donkey Kicks
Sets: 2 Reps: 12

B2. Plank to Pushup
Sets: 2 Reps: 12

B3. Straight Leg Situp (reach for ceiling)
Sets: 2 Reps: 10

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