“I don’t have time.” “I can’t afford a gym membership.” “I don’t have any equipment.”
These are the three most common barriers to consistent exercise. But what if you could smash all three excuses right now? The truth is, you have everything you need to get a powerful, full-body workout: your own body.
You don’t need hours. Just 20 minutes of focused effort is enough to boost your mood, increase your energy, and build strength. Here are five simple, no-equipment workouts you can do in the space of a yoga mat.
Workout Principle: AMRAP
These workouts are based on the AMRAP principle: As Many Rounds As Possible. Set a timer for the prescribed time (e.g., 7 minutes). Perform the exercises in order, completing as many full rounds as you can with good form. Rest only when needed. This method maximizes effort and efficiency.
The Workouts
Perform a quick warm-up before each session (e.g., 2 minutes of jogging in place, arm circles, and leg swings).
Workout 1: The Full-Body Fire
Timer: 7 Minutes
The Circuit:
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Squats (10 reps): Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair. Keep your chest up and knees behind your toes. Push through your heels to stand.
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Push-Ups (5-10 reps): Start in a high plank. Lower your chest to the floor, keeping your core tight. Modify by dropping to your knees.
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Alternating Lunges (10 total reps): Step forward and lower your hips until both knees are bent at a 90-degree angle. Push back to start and alternate legs.
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Plank (30 seconds): Hold a push-up position, keeping your body in a straight line from head to heels.
Rest for 60-90 seconds, then repeat the 7-minute circuit one more time.
Workout 2: Core Crusher
Timer: 10 Minutes
The Circuit:
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Mountain Climbers (20 total reps): From a high plank, drive your knees alternately toward your chest in a running motion.
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Bicycle Crunches (15 total reps): Lie on your back, hands behind your head. Bring opposite knee to elbow while extending the other leg.
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Leg Raises (10 reps): Lie on your back, legs straight. Slowly raise legs to 90 degrees, then lower with control (don’t arch your back).
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Russian Twists (20 total reps): Sit on the floor, knees bent. Lean back slightly and twist your torso to tap the floor on each side.
Rest for 60 seconds, then repeat the 10-minute circuit.
Workout 3: Cardio Blast
Timer: 7 Minutes
The Circuit:
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High Knees (30 seconds): Run in place, bringing your knees up to hip level.
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Jumping Jacks (30 seconds): A classic for a reason—great for getting your heart rate up.
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Burpees (5 reps): From standing, drop your hands to the floor, jump your feet back into a plank, jump feet forward, and explode up.
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Skater Jumps (10 total reps): Leap sideways from one foot to the other, landing softly.
Rest for 60 seconds, then repeat the 7-minute circuit two more times for a total of 3 rounds.
Workout 4: Lower Body Burn
Timer: 12 Minutes
The Circuit:
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Glute Bridges (15 reps): Lie on your back, knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top.
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Reverse Lunges (10 reps per side): Step backward into a lunge instead of forward. This is easier on the knees.
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Calf Raises (20 reps): Rise onto the balls of your feet, hold, and lower.
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Wall Sit (45 seconds): Slide your back down a wall until your knees are at a 90-degree angle. Hold.
Rest for 60 seconds, then repeat the 12-minute circuit.
Workout 5: Quick Energy Boost (No repeats needed!)
Timer: 10 Minutes
The Circuit:
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Jumping Jacks: 45 seconds
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Rest: 15 seconds
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Bodyweight Squats: 45 seconds
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Rest: 15 seconds
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Push-Ups (knee or standard): 45 seconds
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Rest: 15 seconds
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Plank: 45 seconds
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Rest: 15 seconds
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Alternating Lunges: 45 seconds
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Rest: 15 seconds
You’re done!
Key to Success: Form Over Speed
Especially when starting, prioritize doing each movement correctly to prevent injury. It’s better to do 5 perfect push-ups than 15 sloppy ones. As you get stronger, you can increase your reps or decrease your rest time.
How to Stay Consistent
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Schedule It: Treat your 20-minute workout like an important meeting. Put it in your calendar.
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Find Your Time: Are you a morning person? Do it before work. Need an afternoon slump buster? That’s your time.
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Pair It: Link your workout to a daily habit. “After I pour my morning coffee, I do my 20-minute workout.”
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Track Your Progress: Write down how many rounds you completed. Trying to beat your score next time is a powerful motivator.
You have no more excuses. Your gym is open 24/7, and the membership is free. All it takes is 20 minutes and a willingness to show up for yourself.
Which workout are you trying first? Let me know in the comments—and tell me how many rounds you completed!
Disclaimer: Consult with a physician before starting any new exercise program. Listen to your body and stop any exercise that causes pain.
