20 Minute Full Body Workout To Demolish Your Body Fat

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At Home No Equipment Bodyweight Workout

On today’s episode of Live Lean TV, I’m showing you a no equipment 20 minute full body workout to demolish your body fat.

You can complete this quick workout in 20 minutes or less, with just your bodyweight.

This workout includes beginner modifications, and can be done anywhere, including:

  • the gym
  • outside
  • at home

If you want to workout alongside me, click here to play the follow along video.

I’ll be there to keep you motivated, get the proper form down for every exercise, and ultimately help you get the results you’re looking for.

20 Minute Full Body Workout To Demolish Your Body Fat

If you’re ready, let’s start working out to demolish that body fat baby.

Rounds

Depending on your fitness level, complete the 5 exercise workout circuit for a total of:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Reps

During the circuit, complete each bodyweight exercise for:

  • Advanced: 50 reps per exercise (or 25 reps per side)
  • Intermediate: 40 reps per exercise (or 20 reps per side)
  • Beginners: 25 reps per exercise (or 13 reps per side)

In order to complete the round, an advanced trainee will need to complete 50 reps for every exercise within the circuit:

  • Push ups x 50 reps
  • Jump lunges x 25 reps per leg
  • Mountain climbers x 25 reps per leg
  • Jump squats x 50 reps
  • Speed skaters x 25 reps per leg

If you can’t complete 50 consecutive reps for every exercise, don’t worry.

Simply complete as many reps of the exercise as you can, then move on to the next exercise.

However, make sure you keep count of how many reps you completed.

In order to move on to the next round, you will first have to go back and finish all 50 reps for every exercise.

Rest:

Take as little rest as possible between exercises within the circuit.

This should be just enough time to quickly catch your breath, or take a drink of water, if needed.

Take a 1-2 minute rest between rounds.

Exercises

This 20 minute full body workout is comprised of 5 different bodyweight exercises.

If you’re a beginner, follow along with the given beginner exercise modifications.

Click the links below for the step-by-step exercise demonstrations.

A1. Push Up

The first exercise in this bodyweight circuit is the push up.

Reps: 

  • 50 (advanced)
  • 40 (intermediate)
  • 25 (beginner)

Rest: minimal rest

Rounds:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

  • Get down into a push up position on your hands and feet.
  • While keeping your core contracted, bend your elbows to lower your chest to the ground.
  • Press your hands through the ground to extend your arms and get back to the top of the push up.
  • Keep pressing it out until you hit your rep number, based on your fitness level.
  • Once you hit your rep goal, catch your breath, then move into the next exercise.

Beginner Modification:

If you can’t complete a regular push up, start by completing the push up on knees.

A2. Jump Lunges

The second exercise in this bodyweight circuit are jump lunges.

Reps: 

  • 25 reps per leg (advanced)
  • 20 reps per leg (intermediate)
  • 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

  • Pump your arms and land softly.
  • It’s not a race, so make sure you are completing each rep with good form.
  • Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If you can’t complete the jump lunge, or it’s too hard on your knees, just complete a normal alternating forward lunge.

A3. Mountain Climbers

The third exercise in this bodyweight circuit are mountain climbers.

Reps: 

  • 25 reps per leg (advanced)
  • 20 reps per leg (intermediate)
  • 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

  • This exercise that will hit your core.
  • Catch your breath, then get down on the ground into a straight arm plank position, with your shoulders aligned over your wrists.
  • As you drive your knees in, focus on keeping your back flat and core tight.
  • Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If you can’t complete the mountain climber on your toes, complete the mountain climber on knees.

A4. Jump Squat

The fourth exercise in this bodyweight circuit is the jump squat.

Reps: 

  • 50 reps (advanced)
  • 40 reps (intermediate)
  • 25 reps (beginner)

Rest: minimal rest

Rounds:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

  • Once you catch your breath, complete all the reps.
  • Focus on landing softly to protect your joints.
  • Keep all of your muscles turned on.
  • If the lactic acid build up is too much in your legs, stop and shake it out.
  • You can move on to the next exercise or keep going.
  • Remember, if you move on to the next exercise, you still have to come back and finish all the reps of this exercise, before the round is over.
  • Once you complete all the reps, move on to the next exercise.

Beginner Modification:

If the jump squat is too hard on your knees, just complete a normal air squat.

A5. Speed Skaters

The last exercise in this bodyweight circuit is the speed skater with reach.

Reps: 

  • 25 reps per leg (advanced)
  • 20 reps per leg (intermediate)
  • 13 reps per leg (beginner)

Rest: minimal rest

Rounds:

  • Advanced: 3 rounds
  • Intermediate: 3 rounds
  • Beginners: 2 rounds

Tempo: 10X0

Coaching cues:

  • Once you catch your breath, let’s go.
  • Hop from side to side like a speed skater.
  • Once you complete all the reps, take a 2 minute break, then start round 2.

Beginner Modification:

If the hop is too hard on your knees, just complete the no jump speed skater with reach.

That’s One Round

Solid work.

You just completed the first round.

  • If you are an advanced or intermediate trainee, you have two more rounds to go.
  • If you are a beginner, you have one more round to go.

After taking a 1-2 minute break, cycle back to complete the first exercise of the A1-A5 bodyweight circuit.

That Was Your 20 Minute Full Body Workout To Demolish Your Body Fat

Next time you complete this no equipment bodyweight 20 minute full body workout, try to progress your exercises, rep counts, and rest periods.

It’s important to always be improving.

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Question Of The Day:

  • Did you try this 20 minute full body workout to demolish your body fat?
  • Did you complete the advanced, intermediate, or beginner version?

Share your experiences in the comment section below.

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26 responses to “20 Minute Full Body Workout To Demolish Your Body Fat

  1. Just finished. 40 reps each, 3 times. Nothing like jelly arm pushups to let
    you know you are pushing the limits of yourself. Now it is time to enjoy
    the afterburn. Thanks Brad, you hit another one out of the park.

  2. Ok….I just did the workout…and I’m laying on the floor for a
    while..maybe I’ll stay here till the morning…lol.. Definitely not an
    everyday workout. I aimed for 50 on most reps… Couldn’t do last round
    thpugh. Definitely a challenge and something to work up to. My arms are on
    fire!!…Thanks

  3. Looks great. A good ass kicker to shake things up. On my list to do.
    Love these. Thanks for the vid.

  4. Hi Brad love your videos. What are your thoughts on intermittent fasting?
    Can you make a video about this subject? Thanks?

  5. (1) In the press ups you give an alternative of being on your knees but you
    have your feet in the air…I always advise people to keep their toes on
    the ground ALSO as it keeps the pressure out of their lower back (2) in the
    alternative for the squats you tend to bring your bum below the knee
    height…again in a cardio-squat (not a weight-lifting squat) I would tend
    to tell people to keep their bum above the knee height as the fast movement
    could put pressure on the knees..just wondering what you thought of that or
    if you think its just “balloni” (spelt?) x

  6. Hi Brad and Jess, greetings from Germany! 🙂 I look forward to your vids
    every single day it’s normally in the evening here when you load them up,
    so I watch them when I’m relaxing 🙂 I have a quick question: I’ll be on
    vacation for 4 weeks and I’m taking resistance bands with me and ankle
    weights. Once we are there I’m going to buy a big water jug 10kg. What
    would you advise me to do not to lose muscle? The nutrition part is
    actually the easiest for me I got used to “living lean” 🙂 Thank you for
    everything!

  7. legit stuff Brad!! I’ve been trying to find out what sunscreen is the most
    effective without all the nasty stuff in it. Appreciate the help

  8. Did this workout today as part of HIIT for Day 21 of LiveLean Afterburn
    2.0. Thanks Brad for the video.

  9. Lol this won’t help anyone lose fat. I could do this workout 5 times a day
    and never see any results if I keep eating 10 boxes of donuts and 3
    pizzas!! Fix diet first !!!!!!!!!!!!!!!!! 90% of weight loss cones from
    proper dietary choices. After a proper dietary change, then start exercises
    like these for better results.

  10. Hey Brad. This looks good!!! Now I have a question. Can I do this routine
    on an empty stomach? If not, what would be the best to eat 30 minutes
    before. My goal is keep burning fat. I am still fighting this last bit of
    fat in my lower belly. In the future I’d love to see a video related to
    this topic; how to burn the last few pounds of fat.
    Thanks a lot for ur videos brother. The best!!!!!!!!!

  11. What’s it like on that sports turf why they even have that in California’
    isn’t it way hotter than gras?

  12. Hey brah great vid, but isn’t training to failure (high reps, etc) counter
    productive or less than ideal (not to mention over training joints,
    muscles) if you are aiming to get that shrink-wrapped, less bulky look? At
    least that’s what I’ve been led to believe, but i could be wrong.
    Nonetheless I’ll give this work out a Go! Cheers for this

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