Start Your Fitness Journey with 20 Minute At-Home Workouts

beginner 20 minute workout

What is 20 minute workout at home for beginners

We have divided the20 minute workout at home for beginners in three stages – beginning, middle and final stage.

In the beginning, first 5 minutes in a beginner 20 minute workout is for a warm-up to prepare the body for exercise to prevent injury.

Arm circles, standing side bends, adductor stretch in standing, side step jacks, jumping jacks, jogging in place, or marching can be done during warmup exercises. These warmup exercises , will improve heart rate and escalate blood flow to the muscles.

Three sets of bodyweight squats, push-ups, lunges, and plank can be done in the middle.

The bodyweight squats and lunges exercises create impact on legs, while the push-ups work on chest, triceps, and shoulders. The plank strengthens your abdominal muscles.

Take 30 seconds rest between sets, Do 12-15 reps in each set of each exercise.

Finally, a 5-minute muscles stretch workout for recovery and to prevent soreness and this cool-down workout reduces muscle tension and improve flexibility.

Beginner 20 minute workout should start slowly and gradually increase the intensity and difficulty as it’s more important to listen to your body and stop if you feel any pain or discomfort.

Our articles are reviewed by healthcare professionals to ensure medical accuracy

What are the benefits of working out 20 minutes a day?

A beginner 20 minute workout gives you several benefits, even if it is done on a daily basis:

Improve cardiovascular health: Regular exercise, even in short bursts, helps improve heart and lung function, reducing the risk of heart disease and stroke.

Weight management: Regular exercise burns calories and promotes weight loss.

Increase energy levels: Regular physical activity boosts energy levels, supporting you to perform daily tasks, conveniently.

Improve mood: Regular exercises help release endorphins, which can improve mood and reduce feelings of stress and anxiety.

Increase muscle and bone strength: Regular physical activity builds muscle and bone mass and also improves overall health.

Type of beginner 20 minutes workout

  • Resistance Band Workout: Resistance bands are a great way to build strength and tone your arms, legs, and abs muscles with minimal equipment. 
Resistance Band Workout

Resistance Band Workout

  • Bodyweight Workout: The Bodyweight Workout helps to build strength and tone muscles with no equipment. You can do a variety of exercises such as squats, lunges, push-ups, and crunches to target the entire body.
one hand push-ups 
Bodyweight Workout

Bodyweight Workout

  • HIIT Workout: High-intensity interval training (HIIT) is an effective way to get a workout in a short time. This type of workout involves a series of short bursts of intense exercises followed by a short period of rest.

HIIT Workout

  • Cardio Workout: Cardio workouts can help burn calories and improve cardiovascular health. It involves exercises such as running, cycling, swimming, and jumping rope.

Cardio Workout

  • Yoga Workout: Yoga is great to increase flexibility, build strength, and reduce stress. It is a combination of poses, breathing exercises, and meditation.
Yoga Workout for beginner

Yoga Workout

Can a 20 minute workout be effective?

Yes, a beginner 20 minute workout can be effective for perfecting cardiovascular fitness and overall health but when you concentrate on high- intensity exercises that work multiple muscle groups at the same time.

High- intensity interval training( HIIT) and circuit training are one of the exemplifications of an effective 20-minute workout. These types of exercise can be largely effective for burning calories, perfecting cardiovascular fitness, and building muscle.

It’s important to mention here, indeed though a 20-minute workout can be effective, it’ll not have the same impact as a longer training. Additionally, a 20-minute training alone may not be enough to attain your fitness objectives unless it’s incorporated with a healthy diet.

Furthermore, the American College of Sports Medicine( ACSM) and the Centers for Disease Control and Prevention( CDC) recommend at least 150 minutes of moderate- intensity exertion or 75 minutes of vigorous- intensity exertion per week for grown-ups, along with muscle- strengthening exertion at least two days per week.

While it is true that you will achieve some benefits such as improve cardiovascular fitness, flexibility, reduce stress and build strength from shorter, high-intensity workouts

Will 20 minutes exercise lose weight?

Weight loss can be achieved by burning more calories than ate . This can be helped by a beginner 20 minute workout which can assist in burning calories, but the exact number will depend on various factors like as type and intensity of training, as well as weight and fitness degree.

The pivotal part that diet plays in weight loss must also be taken into consideration, where a healthy and balanced diet with lower calories is advised. Failure to eat smaller calories than burned through a diurnal 20-minute exercise can respond in no weight loss.

It’s noted that weight loss can be a slow process and that 20 minutes of activity alone may not be enough for weight loss. However, a combination of regular exertion and a healthy diet is considered to be a too effective approach.

Increases cardiovascular healthDifficult to stay motivated
Improves flexibilityDifficult to find time in the day to fit in a workout
Reduces stressDifficult to find the right exercises for your level of fitness
Builds strengthDifficult to stick to a routine
Burns caloriesDifficult to progress if you don’t have a trainer or instructor 
No Need for an expensive equipmentDifficult to know if you’re doing the exercises correctly

Design your own routine for a beginner 20 minute workout

It is recommended to make your own routine according to your schedule but you need to break your beginner 20 minute workout into three stages – beginning, middle and final stage.

For Example:

Warm up:
5 minutes of light jogging


Strength training:
5 minutes of bodyweight squats
5 minutes of plank hold
5 minutes of jumping jacks


Cool down:
5 minutes of stretching

Related articles for Beginners

Recommendations for a Successful Beginner 20 Minute Workout

A dynamic warmup that involves full- body trainings, like as jumping jacks, lunges, and arm circles, can be executed to prepare the body for the exercise and reduce injury threat.

Circuit training, which involves transitioning from one activity to the coming with minimum rest, can be included and can feature bodyweight exercises like syllables, push- ups, lunges, and cardio exercises like jumping jacks and burpees.

High- intensity interval training can maximize a short exercise, with 30- second all- out sprint intervals followed by 30 seconds of rest for a full of 8 minutes activity.

A cool- down, conforming of static stretches and foam rolling, is important to bring the heart rate and breathing back to normal, reduce-post-exercise soreness and stiffness is to be performed after the exercise.

A beginner 20 minute workout can be an effective way to burn calories and promote weight loss but with the right combination of a healthy diet.

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