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  1. Here's a 20-minute no-equipment workout you can do at home12:
    1. Work your upper body with exercises like push-ups, dips, and chair or bench presses.
    2. Aim for 2 sets of 10-15 reps for each exercise, with 30 seconds to 1 minute of rest between moves.
    3. This beginner-friendly routine targets the chest, biceps, shoulders, and core.
    Learn more:
    No equipment at home? No problem! This beginner-friendly bodyweight at home workout is a great way to work your upper with no weights. We’re using household items (like a chair or a bench!) to work the muscles of the chest, biceps, shoulders, and core in a complete upper body workout that you can do in 20 minutes.

    No Equipment 20 Minute HIIT Upper Bo…

    www.swiftfit.net/blog/20-minute-no-equipment-upp…
    Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move. This circuit should take about 15-20 minutes — a great beginner routine.

    30 At-Home Workout Moves: 20-Minute …

    www.healthline.com/health/fitness-exercise/at-hom…
     
  2. People also ask
    Is a 20-Minute Workout a good idea?
    If you’re experienced in the gym and have time then using workouts to target specific body areas can be more effective, but there’s something very satisfying about blasting muscles all over the body in one quick session. This 20-minute workout from fitness trainer Maddie Lymburner, who goes by MadFiton YouTube, is designed to do just that.

    Forget the gym — you only need 20 minutes to build full-body muscle

    tomsguide.com
    What is the best exercise to get muscle without equipment?

    Dr. Spoorthi Prakash

    MBBS · 8 years of exp

    Those without equipment, water bottles or bricks can be used as weights while doing exercises. Pushups and squats also build muscle and they do not need any equipment or elaborate setup. Resistance training or strength training helps and a progressive overload structure should be followed in the workout routine. Lunges, burpees, planks are also helpful exercises to build muscle. Swimming is an interesting alternate way of improving muscle strength, but needs a pool for practice.
    Q&A: Fitness
    microsoftstart.msn.com
    Can you do a 20-Minute Workout in a small space?
    This 20-minute workout from fitness trainer Maddie Lymburner, who goes by MadFiton YouTube, is designed to do just that. It can be done in a small space — you just need room to roll out a yoga mat — and there’s no jumping exercises in the workout so it’s low-impact and won’t disturb your neighbors if you live in an apartment block.

    Forget the gym — you only need 20 minutes to build full-body muscle

    tomsguide.com
    What is a 20-minute full-body workout?
    This 20-minute full-body workout features instructional videos for each exercise, so you can follow along and get the most out of your workout. It's perfect for people of all fitness levels, and can be done at home, at the gym, or even in your hotel room when you're traveling.

    The 20-Minute Full-Body EMOM You Can Do Anywhere, Anytime - Shape

    shape.com
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  3. SELF
    https://www.self.com/gallery/20-minute-no-equipment-total-body-workout

    20-Minute No-Equipment Total-Body Workout You Can …

    See results only from self.com
     
  4. YouTube
    https://www.youtube.com/watch?v=UBMk30rjy0o

    20 MIN FULL BODY WORKOUT // No Equipment

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    Full Body Workout No Equipment
    20 MIN FULL BODY WORKOUT
  5. YouTube
    https://www.youtube.com/watch?v=IfKiXcSuJPM

    20 min Full Body Workout (no equipment) - YouTube

  6. YouTube
    https://www.youtube.com/watch?v=Q2cMMnUuKYQ

    20 Minute Full Body Strength Workout (No …

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    Full Body Workout No Equipment
    Strength Training and Weightlifting
  7. SELF
    https://www.self.com/.../no-equipment-cardio-w…

    20-Minute No-Equipment Cardio Workout at Home | SELF

    WEBApr 23, 2020 · This no-equipment, at-home cardio routine is a high-intensity interval workout (HIIT), so you’ll be alternating between periods of intense work and rest. Because it’s a cardio workout, expect...

    Tags:
    Physical exercise
    HIIT Workout
    At-Home Workout
  8. Nerd Fitness
    https://www.nerdfitness.com/blog/the-7-best …

    The 10 Best at Home Workouts (No-Equipment!) | Nerd …

    WEBJun 12, 2024 · Home Workout #6: The 20-Min Hotel Routine. Home Workout #7: Attack of the Angry Birds. Home Workout #8: High-Intensity Interval Training. Home Workout #9: Train like Batman. Home Workout …

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    Physical exercise
    HIIT Workout
    Strength Training and Weightlifting
  9. SELF
    https://www.self.com/video/watch/20-minute-hiit...

    20-Minute HIIT Full-Body Workout - No Equipment at Home

    Tags:
    Physical exercise
    No Equipment
    HIIT Workout
    Condé Nast
  10. Women's Health
    https://www.womenshealthmag.com/fitness/a30…

    Best 20-Minute Full-Body Workout Routine: 16 …

    WEBJul 19, 2024 · This 20-minute full-body workout routine is perfect for beginners—no equipment needed. Do these 16 effective bodyweight exercises at home or while traveling.

    Tags:
    Physical exercise
    Bodyweight Exercises
  11. Healthline
    https://www.healthline.com/health/fitness-exercise/at-home-workouts

    30 At-Home Workout Moves: 20-Minute Set, All Levels, …

    Tags:
    Physical exercise
    At-Home Workout
    Beginner Routine
    Bodyweight Exercises
  12. FitnessVolt.com
    https://fitnessvolt.com/minimalist-20-minute-workout

    Quick and Effective: 20-Minute Full-Body Workout with …

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    Physical exercise
    Dumbbell
  13. Livestrong
    https://www.livestrong.com/article/13724582 …

    20-Minute Low-Impact HIIT Cardio Workout With No …

    WEBOct 14, 2023 · Designed by Palocko, this 20-minute, low-impact, calorie-burning HIIT cardio workout doesn't require an ounce of jumping (or equipment), but it's bound to make you sweaty.

    Tags:
    Physical exercise
    No Equipment
    HIIT Workout
    Jaime Osnato
  14. Shape
    https://www.shape.com/20-minute-full-body-workout-7561711

    The 20-Minute Full-Body EMOM You Can Do Anywhere, Anytime …

    Tags:
    Body
    Anytime
  15. swiftfit.net
    https://www.swiftfit.net/blog/20-minute-no...

    No Equipment 20 Minute HIIT Upper Body Workout - Swift

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    Physical exercise
    Full Body Workout No Equipment
    20 Minute Full Body Workout
  16. YouTube
    https://www.youtube.com/watch?v=J4wm6qiv5pI

    20 MIN KILLER HIIT Full Body Workout (No Equipment, No …

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    Physical exercise
    Full Body Workout No Equipment
    HIIT Workout
  17. The Manual
    https://www.themanual.com/fitness/best-20-minute-home-workouts

    The 10 best 20-minute at-home workouts for every fitness goal

    Tags:
    Build Muscle
    Strength Training and Weightlifting
    20 Minute Home Workout Men
  18. Livestrong
    https://www.livestrong.com/article/13769519-best-at-home-core-workout

    The Best At-Home Core Workout, No Gear Required | livestrong

    Tags:
    Physical exercise
    Strength Training and Weightlifting
    At-Home Workout
  19. SPOTEBI
    https://www.spotebi.com/workout-routines/20-minute...

    20-Minute No-Equipment Whole Body Workout - spotebi.com

    Tags:
    Physical exercise
    Build Muscle
  20. Livestrong
    https://www.livestrong.com/article/13726168-20-minute-amrap-workout

    A 20-Minute At-Home AMRAP Workout With No Equipment

    Tags:
    Physical exercise
    No Equipment
    Strength Training and Weightlifting
  21. SELF
    https://www.self.com/gallery/no-equipment-hiit-cardio-workout

    20-Minute Full-Body HIIT Cardio Workout | SELF

    Tags:
    Physical exercise
    No Equipment
    HIIT Workout
  22. Tom's Guide
    https://www.tomsguide.com/wellness/fitness/forget...

    Forget the gym — you only need 20 minutes to build full-body …

    Tags:
    Build Muscle
    Dumbbell
  23. Tom's Guide
    https://www.tomsguide.com/wellness/fitness/forget...

    Forget the gym — this 30 minute workout builds strength all over …

  24. YouTube
    https://www.youtube.com/watch?v=IT94xC35u6k

    20 min Fat Burning Workout for TOTAL BEGINNERS …

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    No Equipment
    20 MIN FULL BODY WORKOUT
    TOTAL BEGINNERS
  25. Nike
    https://www.nike.com/a/ntc-at-home-workouts

    No Gym, No Problem: The 10 Best At-Home Workouts to Try …

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    Physical exercise
    Nike, Inc.
    No Problem
  26. MSN
    https://www.msn.com/en-us/health/other/burn...

    Burn calories and build muscle with this 20 minute no-jump lower …

  27. MSN
    https://www.msn.com/en-us/health/fitness/no...

    No Equipment Beginner Core Workout You Can Do At Home - MSN

    Tags:
    Physical exercise
    No Equipment
  28. SELF
    https://www.self.com/gallery/best-at-home-workouts-bodyweight

    12 At-Home Workouts You Can Do Without Any Equipment

    Tags:
    Physical exercise
    HIIT Workout
    At-Home Workout
  29. New York Times
    https://www.nytimes.com/2024/08/01/well/move/...

    Hate Exercise? We Made This 10-Minute Workout Just for You.

  30. Well+Good
    https://www.wellandgood.com/beginner-shadow-boxing-workout

    Beginner Shadow Boxing Workout: 20 Minutes, No Bag Required …

    Tags:
    Physical exercise
    Shadowboxing
  31. YouTube
    https://www.youtube.com/watch?v=AYoxjgcfYE4

    Quick & Easy 20-Minute Full Body Beginner Workout | No …

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    Full Body Workout No Equipment
    Beginner Routine
  32. SELF
    https://www.self.com/video/watch/20-minute-low...

    20-Minute Low-Impact Full-Body Strength Workout - SELF

    Tags:
    Physical exercise
    Condé Nast
  33. Facebook
    https://www.facebook.com/reel/466917539485060

    I used to think that I needed to spend hours in the gym to

    Tags:
    No Equipment
    Body
  34. YouTube
    https://www.youtube.com/watch?v=ZeJLIdQenTo

    20 min TOTAL BEGINNER FULL BODY Workout (No …

    Tags:
    Full Body Workout No Equipment
    20 MIN FULL BODY WORKOUT
    Total S.A.
  35. YouTube
    https://www.youtube.com/watch?v=H2U3HwAyBXg

    20 min FULL BODY Workout for TOTAL BEGINNERS (No …

    Tags:
    Full Body Workout No Equipment
    20 MIN FULL BODY WORKOUT
    Total S.A.