20 Min Full Body Workout You Can Do Anywhere – No Equipment & No Repeats!

Want to stay fit anytime, anywhere? This 20 minute full body workout requires no equipment, making it perfect for home, travel, or small spaces. With no repeat exercises, you'll stay engaged while working every major muscle group.

This high intensity workout follows a 40s work / 20s rest format to maximize results, helping you burn fat, build strength, and improve endurance—all in just 20 minutes. Whether you’re short on time or looking for a challenge, press play and let’s get after it!

🔥 242 calories burned during this workout - results will vary depending on your weight, effort, etc.

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WORKOUT DETAILS
► Intervals: 40s work, 20s rest
► Finisher: 90s low plank hold
► No equipment needed
► No repeat exercises
► Full body focus

00:00 Workout // 40/20
00:25 Prisoner Squat Knee to Elbow
01:25 High Knees
02:25 Air Squats
03:25 Step-In Quick Feet
04:25 Sumo Squat Calf Raise
05:25 Push Ups
06:25 Shoulder Taps
07:25 Reverse Lunges
08:25 Standing Cross Crunches
09:25 Air Thrusters
10:25 Inchworm Push Ups
11:25 Bicycle Crunches
12:25 Cross Crunches (hands behind head)
13:25 Seated Cross Punches
14:25 Commandos
15:25 Side to Side Squats
16:25 Curtsy Lunges
17:25 Plank Jacks
18:25 Mountain Climbers
19:25 In & Out Squats

Finisher // 90 sec
20:25 Low Plank Hold

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!