20-Minute Sweat

Fast-paced full-body circuit. Repeat continuously for 20 minutes.

1. Jumping Jack

   1 sets

   0 reps

   20s rest

2. Air Squat

   1 sets

   14 reps

   20s rest

3. Push-up

   1 sets

   12 reps

   25s rest

4. Bodyweight Standing Row (with towel)

   1 sets

   12 reps

   20s rest

5. Mountain Climber

   1 sets

   0 reps

   20s rest

6. Forward Lunge

   1 sets

   10 reps

   20s rest

7. Plank Jack

   1 sets

   0 reps

   20s rest

8. Bear Crawl

   1 sets

   0 reps

   20s rest

9. Bicycle Crunch

   1 sets

   20 reps

   20s rest

Lateral moves + core stability. Keep breathing steady and transitions quick.

1. Skater

   1 sets

   0 reps

   20s rest

2. Sumo Air Squat

   1 sets

   14 reps

   20s rest

3. Push-up with Knee Drive

   1 sets

   10 reps

   25s rest

4. Side Lunge

   1 sets

   10 reps

   20s rest

5. Inchworm

   1 sets

   6 reps

   25s rest

6. Plank Jack on Elbows

   1 sets

   0 reps

   20s rest

7. Butt Kicks

   1 sets

   0 reps

   20s rest

8. Bodyweight Good Morning

   1 sets

   15 reps

   20s rest

9. Dead Bug

   1 sets

   16 reps

   20s rest

Higher-intensity bodyweight intervals with built-in core work.

1. Burpee

   1 sets

   8 reps

   25s rest

2. Jump Squat

   1 sets

   12 reps

   25s rest

3. Bodyweight Rear Lunge

   1 sets

   12 reps

   20s rest

4. Mountain Climber

   1 sets

   0 reps

   20s rest

5. Scapula Push-Up

   1 sets

   12 reps

   20s rest

6. Plank arm lifts

   1 sets

   10 reps

   20s rest

7. Alternating Superman

   1 sets

   16 reps

   20s rest

8. Marching On Spot

   1 sets

   0 reps

   20s rest

9. Bodyweight Standing Calf Raise

   1 sets

   18 reps

   20s rest