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:
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.
If you’re ready, let’s start working out to demolish that body fat baby.
Depending on your fitness level, complete the 5 exercise workout circuit for a total of:
During the circuit, complete each bodyweight exercise for:
In order to complete the round, an advanced trainee will need to complete 50 reps for every exercise within the circuit:
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.
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.
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.
The first exercise in this bodyweight circuit is the push up.
Rest: minimal rest
If you can’t complete a regular push up, start by completing the push up on knees.
The second exercise in this bodyweight circuit are jump lunges.
Rest: minimal rest
If you can’t complete the jump lunge, or it’s too hard on your knees, just complete a normal alternating forward lunge.
The third exercise in this bodyweight circuit are mountain climbers.
Rest: minimal rest
If you can’t complete the mountain climber on your toes, complete the mountain climber on knees.
The fourth exercise in this bodyweight circuit is the jump squat.
Rest: minimal rest
If the jump squat is too hard on your knees, just complete a normal air squat.
The last exercise in this bodyweight circuit is the speed skater with reach.
Rest: minimal rest
If the hop is too hard on your knees, just complete the no jump speed skater with reach.
You just completed the first round.
After taking a 1-2 minute break, cycle back to complete the first exercise of the A1-A5 bodyweight circuit.
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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On our Team Live Lean Inner Circle site, we provide our members with 30 day fat burning and muscle building workout programs every month, along with weekly meal plans and cooking lesson recipe videos.
These recipe videos show you how to make quick and delicious meals, that will keep you satiated and energized throughout the day.
It’s the fat burning two step combo!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
27 responses to “20 Minute Full Body Workout To Demolish Your Body Fat”
I can still feel this workout 2 days later. Excellent !!
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.
I did 50 reps for three rounds and it was an absolute glutes killer!! Great
Great stuff brad,appreciation from india
Will give it a shot tomorrow. Can’t wait.
Great workout… Dripping in sweat… Short, but very effective…
hey do you any videos healthy foods to lose fat.
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
Looks great. A good ass kicker to shake things up. On my list to do.
Love these. Thanks for the vid.
Hi Brad love your videos. What are your thoughts on intermittent fasting?
Can you make a video about this subject? Thanks?
Only did 2 rounds couldn’t do all reps still sweated like a mofo
(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
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
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
Did this workout today as part of HIIT for Day 21 of LiveLean Afterburn
2.0. Thanks Brad for the video.
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.
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!!!!!!!!!
What’s it like on that sports turf why they even have that in California’
isn’t it way hotter than gras?
Gym has wifi now should b able to do this now B!!
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
Brad what exercises do I do on “rest days” when I don’t go to the gym?
How many calories it burn
Who’s going to try this workout? Will you be aiming for 25, 40, or 50 reps?