The Best 20-Minute 8 Exercise Bodyweight Workout for Weight Loss

Let’s face it: Finding the time to exercise is often a lot harder than your actual workout. Between work, family and friends, personal hobbies and other social commitments, many people struggle to fit fitness into their daily routine.

You’ll push hard for 20 minutes to create core stability, and get a much-needed cardio benefit that’s way more effective than jogging. Alternating lower body and upper body movements as well as pushing and pulling exercises so there’s no need for rest.

Most quick cardio regimens for weight loss involve high-intensity interval training (HIIT) that leaves you gasping for air. We’ve put together a workout that’ll get your heart pumping to ramp up your metabolism without stressing your body.

1. Forward Lunge-to-Instep

Why it works: If I could pick just one move to stretch your entire body and prime it for athletic, three-dimensional movement, this would be the one.

How to:

  • Start by stepping forward into a lunge with your left foot forward.
  • Place your right forearm (or hand) to the ground and your left elbow to the inside of your left foot (shown here).
  • Hold the stretch for two seconds.
  • Then, place your left hand outside of your foot and push your hips up, pointing your front toes up.
  • Return to standing position and repeat by stepping out with your right foot.
  • Continue alternating sides.
  • 10 reps per side.


2. One-Arm, One-Leg Plank

Why it works: This move challenges you to keep your back flat and stabilised.

How to:

  • From a push up position with forearms on the ground (shown here), push up and support your weight on your elbows.
  • Tuck your chin so your head is in line with your body.
  • Lift one arm and the opposite leg, hold for two seconds.
  • Switch limbs.
  • 10 reps per side.


3. Pull-up

Why it works: Pull ups create a V-shaped back, powerful shoulders, and work your chest. If you haven’t tried them since the physical fitness test in fourth grade, it’s time to revisit.

How to:

  • Grab the bar with an overhand grip.
  • Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum.
  • Finish by pulling up with your arms.
  • 10 reps.


4. Three-Way Push-up

Why it works: By doing three sets of 10 push-ups in three different positions consecutively, we’re amping up this workout quickly while challenging our chest and shoulders from three angles.

How to:

  • Do 10 traditional push-ups (hands directly below the shoulders).
  • Followed by 10 “diamond” push-ups (index fingers and triceps touching).
  • Followed by 10 wide-grip push-ups (hands wider than shoulders).
  • 10 reps of each.


5. Squat Jump

Why it works: Squat jumps work your hips, knees, and ankles—and what’s called the triple flexion response that creates power in your jumps. If you can develop triple flexion, it will help with your running form.

How to:

  • Stand with feet just outside your shoulders.
  • Squat, keeping your knees behind your toes.
  • After holding this position for two seconds, jump vertically.
  • Pull your toes to your shins midair to prepare for landing.
  • Be sure to land softly, with your hips back and down.
  • 10 reps.


6. Burpee

Why it works: Burpees are a full-body exercise that give you all the benefits of push-ups while also challenging your cardiovascular system, ratcheting up the intensity of your workout.

How to:

  • Squat, place you hands on the ground, and “jump” your feet out into a push-up position.
  • Perform a push-up, then jump your feet to your hands.
  • Then jump as high as you can, throwing your hands over your head.
  • 10 reps.


7. Mountain Climber

Why it works: Sure you’re gassed from those burpees, but we’re going to stay on the ground and continue pushing the cardio component of the workout with mountain climbers, which develop your hip flexors and abs.

How to:

  • This movement mimics mountain climbing.
  • Think of the ground as your mountain.
  • Start in push-up position with the balls of your feet on the ground.
  • Alternate driving your knees forward to their corresponding arm and keep your hips down for the entire motion.
  • 30 reps per side.


8. V-Sit Crunch

Why it works: This challenges your abs further after the mountain climbers while giving you a minor breather. Even if your abs are buried deep under that belly, this will help build your core strength.

How to:

  • Begin on your back with hands extended over your head.
  • Lift your legs and crunch up at the same time, forming your body into the shape of a “V.”
  • Be sure to lift your legs and trunk simultaneously—doing one ahead of the other makes you lose a lot of the effectiveness of the movement.
  • Exhale as you lift your legs and crunch and inhale as you return to the starting position.
  • 15 reps