No Equipment? No Excuse. A Beginner 20 Minute Workout Plan

Simply Healthy Life

No equipment and no clue where to start a workout? Here is a beginner 20 minute workout plan requiring no equipment that you can do at home:

  1. Warm up: Start by doing some light cardio to get your heart rate up and your muscles warmed up. This can be as simple as jogging in place or doing some jumping jacks for a few minutes.
  2. Squats: Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Push through your heels to stand back up. Do 20 reps.
  3. Push-ups: Get into a plank position with your hands on the ground slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up. If you can’t do a full push-up yet, you can do them on your knees or against a wall. Do as many as you can in 1 minute.
  4. Lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push off your front foot to return to the position, then repeat on the other side. Do 10 reps on each leg.
  5. Plank: Get into a plank position with your arms straight and your body in a straight line. Hold this position for 1 minute, making sure to keep your core engaged and your body in a straight line.
  6. Cool down: Finish your workout with some light stretches to help your muscles recover.
    • Chest stretch: Interlace your fingers behind your back and lift your arms up, opening your chest. Hold for 30 seconds, then release.
    • Shoulder stretch: Reach one arm across your body and use the other arm to gently push it closer to your chest. Hold for 30 seconds, then switch sides.
    • Quad stretch: Stand on one leg and grab the ankle of your other leg, pulling it towards your butt. Hold for 30 seconds, then switch sides.
    • Hamstring stretch: Sit on the ground with one leg extended in front of you and the other leg bent with the foot placed on the inner thigh of the extended leg. Reach for your toes and hold for 30 seconds, then switch sides.
    • Inner thigh stretch: Sit on the ground with your legs spread wide and the soles of your feet touching. Slowly lower your body down towards the ground, keeping your back straight. Hold for 30 seconds, then release
    • Remember to always listen to your body and only stretch to the point of slight discomfort. Avoid bouncing or forcing your body into a stretch, as this can lead to injury.

If you’re just getting stated with your fitness journey check out our post to help turn this into a continuous habit!

We hope you loved this no equipment beginner 20 minute workout plan! If you liked it or even if you didn’t please comment below!

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