{"id":61913,"date":"2017-09-22T07:15:26","date_gmt":"2017-09-22T11:15:26","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=61913"},"modified":"2017-09-26T12:19:24","modified_gmt":"2017-09-26T16:19:24","slug":"20-minute-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/20-minute-bodyweight-workout\/","title":{"rendered":"20-Minute Bodyweight Workout for Your Busiest Days"},"content":{"rendered":"
\"20-Minute
Photo: Love Sweat Fitness<\/a><\/figcaption><\/figure>\n

Back to school, back to work<\/a> \u2014 no matter where you\u2019re heading this fall, chances are you\u2019re back on your grind. And, wild guess, that probably means you\u2019re extra <\/em>strapped for time. But even if you rule out schlepping to the gym, you can still fit in a quick sweat session to strengthen and revitalize you right at home.<\/p>\n

Take it from Katie Dunlop<\/a>, certified personal trainer, entrepreneur and founder of Love Sweat Fitness<\/a>: \u201cMost of us are short on time, so it\u2019s key to find workouts that are fun, fast and effective.\u201d More often than not, that means getting creative by using your own body as your machine. \u201cIt doesn\u2019t have to take hours in the gym or fancy equipment to make it happen,\u201d Dunlop says. \u201cNo matter what your shape or size, your bodyweight<\/a> creates incredible resistance that allows you to build serious strength.\u201d<\/p>\n

So whether you spend your days in class, at the office or at home with kids, we give you permission to steal a few minutes \u2014 and these four moves \u2014 for yourself. Productivity for the win!<\/p>\n

RELATED: <\/strong>3 Fat Blasting HIIT Workouts to Try Now<\/a><\/p>\n

Back-to-Basics: 20-Minute Bodyweight Workout<\/h2>\n

\u201cThis bodyweight workout will target your whole body in under 20 minutes,\u201d Dunlop says. Perform the following exercises one after the other, then rest for 60 seconds. Repeat the entire circuit for three rounds total.<\/p>\n

\"20-Minute
GIFs: Love Sweat Fitness<\/a><\/figcaption><\/figure>\n

1. Army Crawlers<\/h3>\n

Targets:<\/strong> Triceps, shoulders, core
\nHow to:<\/strong> Start in a high plank position<\/a> (a)<\/strong>. Bend your elbow to lower down to your right forearm, then your left (b)<\/strong>. Next, straighten your arm to push back up to your right hand and then your left (c)<\/strong>. Repeat for 6 reps, alternating which arm leads. \u201cFocus on keeping your hips stable and square to the ground,\u201d Dunlop says. \u201cThis can be done on your knees for beginners or up in a full plank on your toes for a more challenging move.\u201d<\/p>\n

RELATED:<\/strong> 5 Planks, 10 Minutes: Your Ultimate Ab Workout<\/a><\/p>\n

\"20-Minute<\/p>\n

2. Single Leg-Bridge Crunch<\/h3>\n

Targets:<\/strong> Glutes<\/a>, hamstrings, lower abs
\nHow to:<\/strong> On your\u00a0back, bend your left knee and plant your left foot on the ground (a)<\/strong>. Extend your right leg long with your hands by your sides (b)<\/strong>. Keep your pelvis slightly tucked as you push through your left heel to lift your hips up off the ground. As you lift your hips, bend your right knee to crunch it toward your belly button (c)<\/strong>. Extend the right leg long again, as you lower your hips to hover just above the ground (d)<\/strong>. Repeat for 15 reps on each side.<\/p>\n

\"20-Minute<\/p>\n

3. Thread the Needle<\/h3>\n

Targets:<\/strong> Obliques
\n<\/a>How to:<\/strong> Start in side plank with your left shoulder stacked over your left elbow, core engaged and hips lifted off the ground (a)<\/strong>. Lift your right arm straight up and slowly begin to wrap it down and around your waist, keeping your hips high (b)<\/strong>. Reach\u00a0your arm back\u00a0up, re-stacking your shoulders (c)<\/strong>. Repeat for 15 reps, then switch sides. \u201cYou can modify the move by bending your left knee 90 degrees, placing your shin on the floor,\u201d Dunlop says.<\/p>\n

RELATED: <\/strong>The Ab Moves You Aren\u2019t Doing (But Should!)<\/a><\/p>\n

\"20-Minute<\/p>\n

4. Inner Thigh Leg Lift<\/h3>\n

Targets:<\/strong> Adductors (inner thighs<\/a>)
\nHow to:<\/strong> Lying on your side, prop yourself up on your left arm, elbow under your shoulder and legs extended slightly in front of you (a)<\/strong>. Roll\u00a0back\u00a0onto the soft spot of your booty to take pressure of the hip bone (b)<\/strong>. Bring your right (top) leg up and over, planting the foot on the ground in front of the left (bottom) knee (c)<\/strong>. Keeping your upper body steady and abs engaged, lift your bottom leg up toward the inside of the bent knee. Flex the foot and lift with the heel (d)<\/strong>. Slowly lower the leg to hover (e)<\/strong>. Repeat for 15 reps, then switch. \u201cImagine there is a string tied from your ankle to the ceiling pulling it up,\u201d Dunlop says.<\/p>\n

Loved this 20-minute bodyweight workout? For more no-equipment routines, check out the Love Sweat Fitness 8-week <\/em>Hot Body Sweat Guide<\/em><\/a>. <\/em><\/p>\n

Read More
\n<\/strong>50 Ab Exercises to Score a Stronger Core
\n<\/a>3 Quick HIIT Workouts for Beginners
\n<\/a>30-Minute Barre Workout to Tone Up Your Thighs<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Even the busiest fall schedules won\u2019t stand in the way of this head-to-toe bodyweight workout. All you need is 20 minutes or less \u2014 no equipment necessary!<\/p>\n","protected":false},"author":10,"featured_media":61950,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[136,32,83,281,341,343,100],"class_list":["post-61913","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-abs","tag-bodyweight","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61913","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=61913"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61913\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/61950"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=61913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=61913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=61913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}