10 Quick and Effective Body Weight Workouts

Not everyone can make it to the gym every day but that doesn’t mean you shouldn’t stay in shape. There are so many bodyweight workouts that you can do in the comfort of your home. Here are ten workouts under twenty minutes that kept me in shape when I couldn’t make to the gym!


EMOM (Every minute on the minute) – EMOM’s are my favorite kind of workout to do at home. Every minute you do a designated amount of work and rest for the remainder of the minute, then switching over to the next movement and repeat.

Workout 1 (EMOM)

20 Minutes

Minute One – 1-minute plank

Minute Two – 20 V-Ups

Minute Three – 20 Sit-Ups

Minute Four – 20 Hollow Rocks

Complete 5 rounds

Workout 2 (EMOM)

15 Minutes

Minute One – 10 Burpees

Minute Two – 20 Push-Ups

Minute Three – 20 Jump Squats

Complete 5 rounds

Workout 3 (EMOM)

16 Minutes

Minute One – 10 Inchworms with 1 Push-Up

Minute Two – 1-minute Side Plank

Minute Three – 1-minute other Side Plank

Minute Four – 1-minute Wall Sit

Complete 4 rounds

Workout 4 (EMOM)

18 Minutes

Minute One – 30 Mountain Climbers

Minute Two – 30 Jumping Jacks

Minute Three – 15 Tuck Jumps

Workout 5 (EMOM)

20 Minutes

Minute One – 20 Plank to Push-Up

Minute Two – 20 Lunges

Minute Three – 20 Squats

Minute Four – 30 Flutter Kicks


AMRAP (As many rounds as possible) – During an AMRAP you will continue to do the work until the time runs out. There is no specific number of rounds to be completed, just continue repeating the rounds until the time runs out.

Workout 6 (AMRAP)

5 Minutes

10 Push-Ups

5 Burpees

10 Squats

1 Minute Rest

5 Minutes

7 Plank to Push-Ups

5 Burpees

7 Jump Squats

Workout 7 (AMRAP)

11 Minutes

50 Jumping Jacks

40 Mountain Climbers

30 Lunges

20 Burpees

10 Lunge Jumps

Workout 8 (AMRAP)

9 Minutes

40 Flutter Kicks

25 Bicycles

10 Diamond Push-Ups


For Time – This is your classic way of working out. All you have to do is finish the rounds and reps that are provided to you.

Workout 9 (For Time)

10 Rounds

10 Push-Ups

10 Sit-Ups

10 V-Ups

20 Flutter Kicks

Workout 10 (For Time)

5 Rounds

15 Jump Squats

20 Burpees

25 Mountain Climbers


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