The best 20-minute workout for when you can’t make it to the gym

Even better, there’s no equipment needed for this full-body routine.

By Morgan Kline
Updated: October 2, 2017

For this do-anywhere, anytime workout, all you need is your water, a towel and a smile! No gym necessary. Perform each of the following exercises for 15 repetitions each. The second round through is 14, then 13, then 12, etc. until all exercises are done at one repetition each. The goal is to finish the entire set in 20 minutes. If you don't finish all the reps in 20 minutes, don't worry! Build off of each workout and improve your strength each time to you get closer and closer to full completion.

Half Burpee

burpee
Start by standing with feet shoulder width apart. Bring hands down to high plank position with your hands under your shoulders.Photo: Morgan Kline
burpee
Jump your feet about shoulder-width apart.Photo: Morgan Kline
burpee
Then jump both feet up and outside your hands so you’re in a squat position.Photo: Morgan Kline
burpee
Complete the rep by standing up with arms over your head, or to mod up, jump straight up!Photo: Morgan Kline

Steam Engine

steam engine
Standing with your feet slightly wider than shoulders, take your hands behind your head with elbows wide.Photo: Morgan Kline
steam engine
Lift your left knee to waist level or higher and touch the left knee with the right elbow.Photo: Morgan Kline
steam engine
Do the same for the other side. One full repetition equals right and left side. Be sure to keep your core engaged. The faster you go, the more calories you will burn.Photo: Morgan Kline

Push Up

push up
Starting in a high plank position with your hands under your shoulders.Photo: Morgan Kline
push up
Keeping a tight core, inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. To modify, go down to your knees to perform the move.Photo: Morgan Kline

Jump Squat

jump start
Start by standing with your feet slightly wider than shoulder width apart.Photo: Morgan Kline
jump start
Lower your body into a squat position, keeping your weight on your heels and chest up to maintain good form.Photo: Morgan Kline
jump start
Then, engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. To modify, eliminate the jump and just explode up to your toes.Photo: Morgan Kline

Spider Climbers

spider climbers
Start in a high plank position with your hands under your shoulders and maintaining a flat back. Position the knees and feet outside the arms.Photo: Morgan Kline
spider climbers
Swivel the hips by taking your right knee and driving it towards your left elbow.Photo: Morgan Kline
spider climbers
Repeat on the opposite side. Both sides equal one repetition.Photo: Morgan Kline

Morgan Kline is the CEO, co-founder and trainer at Burn Boot Camp. She is currently in her second trimester and educates expectant moms on safe and effective workouts you can do at every stage of pregnancy as well as the most effective workouts to lose the baby weight.

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