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20-minute home workout videos | Basic level

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Join us for one of our full-body 20-minute workouts designed for those that are new to exercise or for those that would like to focus on low-impact movements. There are no jumping exercises in these workouts and there are options to progress or regress certain movements e.g. push-ups can be performed in full, on your knees or even against the wall.

All you need to complete these workouts are:

  • a mat or towel for floor exercises (e.g. glute bridges, modified planks, crunches)
  • a box, bench, couch or bed (e.g. box squats, triceps dips and modified mountain climbers),
  • your sweat towel and
  • water bottle

All videos are guided by a qualified trainer and all exercises are time-based (e.g. 40 seconds of work, followed by 20 seconds of rest). This allows you to work at your individual level for the session.

Basic Workout #1

A 20-minute full-body workout consisting of 10 low impact exercises that will target both strength and cardio fitness. Each exercise is performed for 40 seconds followed by 20 seconds of rest. The 10 exercises are repeated twice.

The exercises included are:

  • Walking high knees
  • Box squats
  • Push-ups (full, modified or wall)
  • Alternating standing cross-crunches
  • Lying double Glute bridge
  • Side-lying leg raises
  • Half lunge into knee raise
  • Box Triceps dips
  • Plank (full or modified)
  • Walkout box burpees

Basic Workout #2

A 20-minute Tabata style workout incorporating both strength and cardio exercises. During this workout, you will perform an exercise for 20 seconds followed by 10 seconds of rest (this is equal to one round). Each workout set will consist of 8 rounds and two different exercises e.g. the first workout set consists of wall sits and push-ups. You will perform a wall sit for 20 seconds followed by 10 seconds of rest, then you will perform push-ups for 20 seconds followed by 10 seconds of rest. You will keep repeating this until you have performed each exercise for 4 rounds. Once this is completed and following a 1-minute rest, you will move to workout set 2.

Only an exercise mat and a wall are needed for this workout. If you prefer to do wall push-ups, then the workout will not include any floor work.

The exercises included are:

Workout set 1

  • Wall sits
  • Push-ups

Workout set 2

  • One-sided lunges
  • Standing high knees

Workout set 3

  • Sumo squats
  • Standing cross crunches

Workout set 4

  • Standing side leg raises
  • Standing skier

Basic Workout #3

Coming soon.

 

Want to step up the intensity? Try out our Intermediate and Advanced home workouts next.

You can also watch the full list of our 20-minute home workout videos on our YouTube channel here.

 

 
 
Disclaimer: When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release BODYTEC and individual trainers from any and all claims or causes of injury, known or unknown, arising out of this training.