20 Minute Bodyweight Strength Workout

Intermediate

3 routines

Intermediate bodyweight strength circuits hitting squat, hinge, push, pull, and core. Keep rests short and transitions tight.

Routines

Day 1 — Strength Circuit A

Squat, push, pull, hinge, and core in a continuous circuit.

Intermediate

18 mins

54 Kcal

Air Squat

Push-up

Inverted Row under Table

1 sets

10 reps

35s rest

Bodyweight Good Morning

1 sets

12 reps

25s rest

Single Leg Hip Bridge (straight leg)

Split Squat

Front Plank - Butt

Standing Single Leg Calf Raise with Support

Hollow Hold

Day 2 — Strength Circuit B

Vertical press focus with single-leg hinge and core stability.

Intermediate

18 mins

59 Kcal

Sumo Air Squat

Pike Push up

Inverted Row Bent Knees

1 sets

12 reps

35s rest

Bodyweight Single Leg Deadlift

1 sets

10 reps

30s rest

Bodyweight Rear Lunge

1 sets

12 reps

30s rest

Side Plank (beginner)

Dead Bug

Superman

Bodyweight Standing Calf Raise

1 sets

18 reps

20s rest

Day 3 — Strength Circuit C

Horizontal push/pull with hinge and rotational core.

Intermediate

18 mins

61 Kcal

Prisoner Squat

Close-Grip Push-up

Bodyweight Standing Row (with towel)

1 sets

12 reps

35s rest

Sliding Floor Bridge Curl on Towel

Side Lunge

Front Plank with Arm and Leg Lift (push up position)

Reverse Crunch

Good Morning Squat

Standing Y raise

Back to Quick Workouts

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