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Efficient 20-Minute Total Body Workouts for Everyday Fitness

It’s like trying to squeeze a full day’s worth of work into a single hour – fitting in a total body workout in just 20 minutes can seem impossible. But with the right approach, it can be done!

With EMOM (Every Minute On the Minute) workouts, you can get in an effective and efficient total body workout in just 20 minutes.

In this article, I’ll show you how to make the most of your quick yet powerful workout.

Let’s get started!

Key Takeaways

  • EMOM-style workouts are a type of high-intensity interval training workouts that have built-in rest.
  • The Full-Body, 20-Minute Workout requires no equipment and consists of four rounds, each lasting five minutes.
  • The movement combinations in the workout target various muscle groups and doing 10 reps of each movement keeps the workout interesting.
  • It is important to listen to your body, scale the reps if needed, and adjust the workout as necessary to make it challenging but manageable.

Why Choose 20-Minute Workouts

20-minute workouts are a great way to stay fit and healthy without needing to dedicate too much time to it. Not only can these workouts be done in a short amount of time, but they also provide a full-body workout that benefits both men and women.

Benefits for Women and Men Alike

I’m sure many of us have heard about the advantages of 20-minute workouts for both men and women. Here are just a few:

  1. Maximum efficiency: A 20-minute full body workout or total body workout can give you the same results as a longer workout in less time.

  2. Convenience: A 20-minute workout at home is a great way to fit exercise into a busy schedule.

  3. Variety: You can mix up your routine with different exercises every day.

Pre-Workout Warm-Up

Before getting into the EMOM workout, it’s important to get the body ready.

I recommend doing a few quick mobility drills and dynamic stretches to activate and warm-up the entire body before the workout begins.

This will help maximize the benefits of the workout and reduce the risk of injury.

Quick Mobility Drills

Before jumping into the 20-minute full-body workout, it’s important to start with some quick mobility drills to warm up. These can include:

  1. Arm circles
  2. Leg swings
  3. Glute bridges.

By performing these drills, your muscles will be ready to tackle the minute full body workout and maximize your gains from it.

Full body workouts for women can be challenging, so make sure to properly warm up to reduce the risk of injury.

Doing a minute EMOM workout is also a great way to get a full body workout in a short amount of time!

Dynamic Stretching for Full-Body Activation

Building on the quick mobility drills discussed earlier, dynamic stretching is a great way to further activate the body and prepare it for a 20-minute full body workout.

Dynamic stretching helps to increase blood flow, lubricate the joints, and warm up the muscles. It can also help to increase range of motion and coordination.

It’s important to focus on dynamic stretching for a full body workout, as opposed to static stretching, which can be counterproductive.

Incorporating dynamic stretching into your 20-minute full body workout can help to maximize the benefits of the workout and ensure that you’re ready to perform at your best.

Workout Breakdown: Minute by Minute

This 20-minute full-body workout is broken down into five one-minute sets. Each minute focuses on a different movement combination that targets various muscle groups.

We’ll look at each minute in detail, so you can get the most out of your workout!

Minute 1: Lower Body Blast

For the first minute of the workout, I’m blasting my lower body with 10 air squats and 10 drop squats. Air squats activate the core and target the lower body, while drop squats add an explosive element. Both target the lower body muscles and challenge your stability.

Here’s what I’ll do:

1) 10 Air Squats
2) 10 Drop Squats

Next, I’ll move on to the next set of exercises:

3) 10 Alternating Shoulder Taps
4) 10 Alternating Kick Throughs

Get ready to feel the burn!

Minute 2: Upper Body and Core

For the second minute of the workout, I’m challenging my upper body and core with 10 alternating shoulder taps and 10 alternating kick throughs.

Shoulder taps are performed in a high plank and involve lifting one hand and tapping the opposite shoulder.

Kick throughs are performed in a table-top position and involve twisting the body to tap the floor with the hip.

Both movements target the shoulders, core, and stability for an intense workout.

Minute 3: Agility and Balance

Building on from the previous minute’s focus on upper body and core, this third minute emphasizes agility and balance. It consists of 10 lateral hops and 10 alternating reverse lunges.

Get ready to:

  1. Improve agility and balance
  2. Strengthen the lower body
  3. Increase coordination and power.

Lateral hops work the quads, glutes, and calves, while alternating reverse lunges target the hamstrings, glutes, and core.

With every rep, you’ll be on your way to better fitness!

Minute 4: Strength and Stability

My fourth minute focuses on building strength and stability with 10 Push-Ups and 10 Bulgarian Split Squats. Push-Ups work the upper body and core, while Split Squats target the lower body. Both movements require a lot of strength and stability, challenging and engaging the body.

I focus on good form and proper execution, completing each exercise within the allotted time. Doing both exercises in one minute keeps my heart rate high and my muscles working. This helps me get the most out of my workout and reach my fitness goals.

Minute 5: Coordination and Flexibility

While building on the strength and stability I worked on in the previous minute, I’m now focusing on coordination and flexibility with 10 High Knees and 10 Reverse Lunges. This combination of movements helps to improve agility, increase range of motion, and build balance and coordination.

High knees are performed by jogging in place and lifting the knees in an alternating pattern. Reverse lunges involve stepping back with one leg and bending the knee, while the other leg is in a lunge position.

This workout helps to develop a strong and healthy body.

Equipment-Free Options

No equipment? No problem! Bodyweight exercises are a great way to get a full-body workout in a short amount of time.

Let’s explore some of the creative options we can use to modify our 20-minute total body workouts without any equipment.

Utilizing Bodyweight for Resistance

I’m utilizing bodyweight to provide resistance with equipment-free options in this 20-minute total body workout.

Here’s what you can expect:

  1. 10 Air Squats + 10 Drop Squats

  2. 10 Alternating Shoulder Taps + 10 Alternating Kick Throughs

  3. Scaling the reps to ensure the workout is manageable.

These exercises target various muscle groups while keeping the workout interesting and challenging.

Adjust the workout as needed and listen to your body.

Modifying Workouts Without Equipment

Building on the idea of utilizing bodyweight for resistance, I’m now discussing how to modify workouts without the need for any equipment.

EMOM-style workouts are a great way to get a high-intensity workout with built-in rest periods.

This 20-minute full-body EMOM workout includes five different movement combos to target various muscle groups.

Reps don’t have to be strict, so if needed, scale them back to ensure the workout is challenging but manageable.

Challenges and Variations

Progressive overload is a great way to challenge your body and increase the effectiveness of EMOM workouts.

To make the most of these 20-minute workouts, try incorporating time challenges and variations into your routine.

This allows you to keep challenging yourself and stay motivated as you reach your fitness goals.

Progressive Overload in EMOM Workouts

I’ve found that making small and progressive changes to an EMOM-style workout offers great challenges and variations:

  1. Increase the reps of each movement.
  2. Increase the intensity of each movement.
  3. Add more complex movements to the circuit.

By increasing the reps and intensity, you can progressively overload the muscles and make the workout more challenging. Adding more complex movements to the circuit adds variety and keeps the workout engaging.

With a little creativity, you can create an effective and challenging EMOM workout.

Incorporating Time Challenges

Continuing with the discussion of progressive overload, incorporating time challenges into the workout offers more challenges and variations.

For example, an EMOM workout can be designed to challenge an athlete’s ability to complete a certain number of reps in a given amount of time. Timing the reps encourages the athlete to push themselves and increases the intensity of the workout.

An EMOM workout can also be adjusted to accommodate different levels of fitness. Scaling the reps ensures that the workout is challenging yet achievable.

Time challenges add an element of excitement and motivation to the workout.


In conclusion, 20-minute total body workouts are a great way to stay fit and get a full-body workout in a short amount of time. Here are three reasons why:

  • They use high-intensity interval training, making the most of the time available.
  • They require no equipment, making them accessible to everyone.
  • They can be scaled to any fitness level, allowing for a challenging yet manageable workout.


Is it OK to do a 20 minute workout everyday?

Yes, it is okay to do a 20-minute workout every day. Daily short workouts can be effective for maintaining fitness, improving cardiovascular health, and managing weight. It’s important to vary the exercises to target different muscle groups and avoid overuse injuries.

Will I lose weight if I exercise 20 minutes a day?

Yes, exercising for 20 minutes a day can contribute to weight loss, especially if combined with a healthy diet. The effectiveness depends on the intensity of the workout and your overall lifestyle.

How to lose tummy fat?

To lose tummy fat, it’s important to create a calorie deficit by consuming fewer calories than your body burns. Incorporate a combination of cardiovascular exercises and strength training into your routine, as this helps burn fat and build muscle.

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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