20-Minute Bodyweight Workout To Do On Your Lunch Break

“I have no time to exercise,” you say? Nonsense! This quick and easy bodyweight workout can be completed in less than half an hour on your lunch break. That’s the beauty of bodyweight exercises – they require no equipment and can be done anywhere, any time.

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Complete this circuit twice (no breaks, if you can!) and call it a day. Boom: You’ve worked your entire body in 20 minutes.

1. Burpees

  • To do a burpee, lower into a deep squat, then explosively jump upward, raising your arms above your head.
  • Land lightly and come immediately back into a deep squat.
  • Place your arms on the ground and jump your legs back into a high plank position, keeping your core tight and your movement controlled throughout.
  • Lower down into a push-up, then press back up, jumping to your feet up meet to your hands and raise your chest to come back into a squat position.
  • Jump to begin your next burpee.
  • Repeat this move for 60 seconds.

2. Reverse Crunches

  • Get into a crunch position. You can put your hands behind your ears or leave them under your tailbone for support.
  • Extend your legs straight above you, keeping your knees straight. Then, tilt your pelvis and raise your butt off the floor, rolling your knees toward your chest to come into a reverse crunch.
  • Keep your shoulder blades pressed into the floor. This is a small movement with a big payoff. Don’t swing your legs as you’re doing this – you want your core muscles, not your momentum, to do the work.
  • Repeat this move for 60 seconds.

3. Squat Jumps

  • Stand with your feet slightly wider hip-distance apart, toes slightly pointed out.
  • Lower your body by bending your knees, keeping your back straight and your chest out, sticking your butt out behind. Go as low as you can without extending your toes past your knees.
  • Straighten your legs to come back to the starting position.
  • Do this move for 60 seconds.

4. Tricep Push-Ups

  • Simple but challenging, you know the drill here. Get on the floor in a plank position, keeping your body in a straight line behind you as you hold yourself up on straight arms.
  • Lower yourself forward the ground by bending your elbows. Keep your fingers pointed forward and your elbows tucked in close to your body, pointing back towards your feet, in order to engage your triceps. Then push yourself back up to come back to straight arms.
  • Do this move for 60 seconds.

5. Glute Bridge

  • Lie on your back with your knees bent and aligned with your ankles. Keep your arms by your sides.
  • Lift your pelvis toward the sky, using your core muscles to guide you as you keep your hips and butt high off the ground.
  • Slowly lower your body but don’t come all the way back down to the ground again before going back up – stop an inch before the ground to ensure you keep the contraction the entire time.
  • Continue for 60 seconds.

6. Push-Up To Plank

  • Begin in a push-up positions, with your hands directly below your shoulders.
  • Lower one forearm at a time onto the floor so that you are in a plank position with your forearms, rather than your hands, propping you up.
  • Keep your torso as still as possible; contract your abs to avoid twisting.
  • Press your body up to a push-up position and then lower yourself back down into the plank.
  • Perform this move for 60 seconds.

7. Split Lunge Jump

  • Perform a standard lunge (right food out in front of you, never extending your knees past your toes; left leg bends at 90-degrees so that your right thigh and left shin are perpendicular to the floor).
  • Jump up out of the lunge, switching legs explosively to perform the movement on the opposite side
  • Continue for 60 seconds.

8. Forearm Downward Facing Dog

  • Begin on your forearms and toes, in a plank position. Place your forearms on the floor so that your elbows are narrow and your shoulders are pulled back and in.
  • Walk your feet behind yo,  raise your body up into a downward facing dog position, so your body forms a “v” with your arms and feet on the ground and your butt high in the air.
  • Hold for 60 seconds.

9. High Knees

  • This is your final cardio move in the circuit, so give it your all!
  • Run on the spot as fast as you can, with high knees, for 60 seconds.

10. Russian Twists

  • End by working your obliques with a Russian twist. Create an imaginary V-shape with your body by keeping your back straight and head up, while lifting your feet off of the ground.
  • Bend your legs at the knees and balance on your tailbone.
  • Extend your arms out in front of you so they’re parallel to the floor.
  • Next, twist your torso to the right and touch your hands or a weighted object to the ground.
  • Exhale while rotating and hold the contraction for a second before returning to the starting position.
  • Then, rotate to the left side, performing the same technique previously applied.
  • Continuously alternate rotating to each side for 60 seconds.