20 Minute Full Body Workout To Get Shredded

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No Repeat No Equipment Follow Along Bodyweight Workout

On today’s episode of Live Lean TV, I’m sharing a 20 minute full body workout to get shredded.

This no repeat bodyweight workout routine includes 20 unique exercises to keep you engaged for the entire workout.

20 minutes is all you need to:

20 Minute Full Body Workout To Get Shredded

Simply click here to follow along with me to ensure you are completing every exercise with perfect form and intensity.

Rounds

Start with 1 round of the warm up, then complete 4 rounds of the circuit.

End the workout with the 90 second cool down to lower your heart rate.

The total workout only takes 20 minutes to complete.

Reps

Perform each exercise for 30 seconds.

Rest

Take a quick 30 second break, then move on to the next exercise.

Warm Up Exercises

Start with the following 90 second warm up to elevate your heart rate, then move into the first round of the 4 exercise circuit.

WU1. Mountain Climbers To Hand Walkouts

The first warm up exercise are the mountain climbers to hand walkouts.

Reps: 30 seconds

Rest: 10 seconds

Sets: 1

Tempo: 10X0

WU2. Side To Side Fast Feet Hops

The second warm up exercise are the side to side fast feet hops.

Reps: 30 seconds

Rest: 10 seconds

Sets: 1

Tempo: 10X0

Exercises

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

Round 1

A1. Hindu Push Up To Heel Tap

The first exercise is the hindu push up to heel tap.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

A2. Alternating Low Pendulum Lunge

The next exercise is the alternating low pendulum lunge.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2010

A3. Standing Resistance Band Pulldown

The next exercise is the standing resistance band pulldown.

Note: if you don’t have access to a resistance band, complete the standing towel pulldown.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

A4. Straight Arm Side Plank

The next exercise is the straight arm side plank.

Reps: 15 seconds per side

Rest: 30 seconds

Sets: 1

Tempo: N/A

Round 2

B1. Hindu Push Up To Knee Tuck

The next exercise is the hindu push up to knee tuck.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

B2. Alternating Low Reverse Lunge

The next exercise is the alternating low reverse lunge.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

B3. Standing Resistance Band Behind The Neck Pulldown

The next exercise is the standing resistance band behind the neck pulldown.

Note: if you don’t have access to a resistance band, complete the standing towel behind the neck pulldown.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

B4. Straight Arm Plank Body Saw

The next exercise is the straight arm plank body saw.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

Round 3

C1. Hindu Push Up To Hand Walkout

The next exercise is the hindu push up to hand walkout.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2022

C2. Alternating Low Lateral Lunge

The next exercise is the alternating low lateral lunge.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

C3. Standing Resistance Band Pulldown To Behind The Neck Pulldown

The next exercise is the standing resistance band pulldown to behind the neck pulldown.

Note: if you don’t have access to a resistance band, complete the standing towel pulldown to behind the neck pulldown.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

C4. Straight Arm Twisting Plank

The next exercise is the straight arm twisting plank.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

Round 4

D1. Hindu Push Up To Bronco Kick

The next exercise is the hindu push up to bronco kick.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2022

D2. Alternating 45 Degree Low Forward Lunge

The next exercise is the alternating 45 degree low forward lunge.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

D3. Alternating Standing Single Arm Resistance Band Pulldown

The next exercise is the alternating standing single arm resistance band pulldown.

Note: if you don’t have access to a resistance band, complete the alternating standing single arm towel pulldown.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2011

D4. Straight Arm Plank With Diagonal Arm Lift

The next exercise is the straight arm plank with diagonal arm lift.

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Cool Down Exercises

End the workout with the 90 second cool down to lower your heart rate.

CD1. Runner’s Lunge With Elbow To Instep

The first cool down exercise is the runner’s lunge with elbow to instep.

Reps: 20 seconds per side

Rest: 10 seconds

Sets: 1

Tempo: N/A

CD2. Seated Straddle Forward Bend

The next cool down exercise is the seated straddle forward bend.

Reps: 30 seconds

Rest: 0 seconds

Sets: 1

Tempo: N/A

Solid work.

You just completed the 20 minute full body workout to get shredded.

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