20 minute Bodyweight workout

Is it just me or does it feel harder to fit everything we used to do before lockdown into the day now. Between work, commuting, cooking, the gym and everything else I feel like I need 4 extra hours in a day!

If you too are feeling more tired than you used to doing the same things, give yourself a break and be patient. Try this 20 minute body weight workout to get you moving and see how much better you feel afterwards.

The Exercises

Walkouts with press up

Start standing, bend at the hips (and knees if you need to, depending on your flexibility) until your hands reach the floor. Walk the hands forward until you are in a full plank position. From here you are going to perform 1 full press up, if you need to lower the knees first that is okay. Once you have ushed yourself up, walk your hands back until you are back to standing- and repeat.

Single leg Glute Bridges

Lying on your back with the soles of your feet on the floor and knees up. Raise one of your knees until you can place the palm of your opposite hand on your lower thigh. Tuck your pelvis under, then squeeze the glutes (bum) and lift the hips until your body is in a straight line from your shoulders to your knees. Then keep control as you lower down, rolling down the spine, and repeat. Complete all repetitions on one side before swapping legs.


Start in a plank position with your forearms on the floor. From here you are going to push yourself up into a full plank position one hand at a time. Then reverse the movement lowering yourself onto your forearms one hand at a time. Then repeat but alternate which hand starts the movement. Keep your core engaged and try to keep the hips as still as possible!

Kick throughs

Start in the same position as a bear crawl hold (table-top position with the toes tucked under and lift the knees about 2cm off the floor). From here, rotate your body taking your right hand off the floor and kicking your left foot through towards the right, trying to keep your hips as low as possible. Then return to the starting position and repeat on the other side.

Switch Lunge Pops

Jump yourself into a lunge position with the right foot forward, jump up bringing the feet back to centre with the left foot further forward than the right, jump and switch so the right foot is slightly forward, then jump yourself into a lunge with the left foot forward…and repeat alternating the feet. Sounds so much more complicated than it is.

Try this workout as a circuit performing 40 seconds of each exercise with 20 seconds rest, repeat this for 4 rounds for a high intensity 20 minute workout!

Enjoy xx

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