20 Min Full Body Workout - Build Strength & Burn Fat At Home (No Equipment + No Jumping)

20-minute full body workout at home with no equipment or jumping, focusing on strength and fat burn through controlled exercises.

Key Takeaways

This workout requires no equipment or jumping, making it accessible for all fitness levels at home.
Combines strength building and fat burning with full body engagement.
Includes clear instructions and modifications to accommodate different abilities.
Focuses on core stability, upper body strength, and lower body endurance.
Encourages consistent practice with daily workouts for best results.

What the video covers

Full body workout designed to be done at home without any equipment or jumping.
Includes exercises like squats with knee raises, standing knee to elbow twists, diamond push-ups on knees, and bear hold shoulder taps.
Workout structure involves repeating sets of exercises twice before moving to new ones.
Emphasis on proper form such as keeping chest high during squats and controlled movements during crunches.
Modifications provided for different fitness levels, including easier versions of pike push-ups and side plank crunches.
Core and oblique strengthening exercises like side plank crunches and standing side crunches are included.
Lower body focus with pendulum lunges targeting balance and strength.
Plank variations such as plank step outs into pyramid and push back climbers to engage core and upper body.
Encouragement to work at own pace, take breaks as needed, and maintain breathing control.
Call to action for subscribing and accessing additional workout guidance through video description links.

Chapters

Do I need any equipment for this workout?

No equipment is needed for this workout. All exercises use bodyweight and can be performed at home without any special gear.

Is this workout suitable for beginners?

Yes, the workout includes modifications such as knee push-ups and easier pike push-up variations, making it accessible for beginners.

Can I do this workout if I want to avoid jumping?

Absolutely. The workout is designed with no jumping exercises, making it suitable for those who need low-impact routines.

Full Transcript — Download SRT & Markdown

Speaker A

Today, we're doing a full body workout that you can do at home without need for any equipment. When you're ready, grab some water, make some space, and let's get started. Okay, we're going to go straight into the workout, and the first exercise

Speaker A

we want to do is a squat with a knee out, knee up. So simply step wide, come down into a squat, come up, and up with the knee. Squat, up with the knee. When you squat down, try to keep your

Speaker A

chest high. Very good, keep it up, just a few more. Nicely done. Okay, quick 50 second break, 15 second break, and then we're going to do standing knee to elbow. So step with your feet shoulder width apart, hands

Speaker A

behind your head, and then we come up, twist, squeeze your abs, two on that side, and then two on the other side. Breathe out as you come up and squeeze. Nice. Okay, back to the squat with the

Speaker A

knee up one more time, and that's going to be the setup for today's workout. We'll be doing a set of exercises twice and then move on to a set of new exercises. So down to the squat, up with

Speaker A

the knee, down to the squat, up with the knee. Keep the chest high and go at your own pace. If you want to go faster or slower, completely up to you. Nice, see that? Okay, few deep breaths and then let

Speaker A

standing knee to elbow. Come on, squeeze, squeeze, and then switch. You're doing great, keep it going, five more seconds. Okay, very good, all the way until the end. We're going to do some diamond push-ups on our knees. Okay, so come down

Speaker A

on the mat, get into the tabletop position, place your hands slightly in front of your elbows or shoulders, cross the feet at the back, right? And then you want to go down. You're going to place your hands as a

Speaker A

diamond shape, or in a diamond shape obviously, then come down, squeeze up, down with the chest first, and then squeeze up. And when you come down, your chest should be coming just in between the triangle that you're making with your

Speaker A

hands. Squeeze your chest muscles at the top. You should also be feeling this in your triceps. Nicely done. Okay, we're going to stay on the mat. We want to do some bear hold shoulder taps into a pike push-up. So get into the bear hold

Speaker A

position here, tap one shoulder, tap the other, up into pyramid, and then down into a pike push-up. Back down to the bear hold, tap the shoulders, come up the pyramid, down into pike push-up, just like that. And a little tip here, you want to

Speaker A

go with your hands a little bit wider than what you usually would for a normal push-up. It's going to make it easier for you to come down into the pike. And if the pike push-up is too difficult for you, just come up into

Speaker A

pyramid and then back down to bear. Tap the shoulders, up the pyramid. You're basically just keeping the push-up part. Okay, now we're going back into the diamond push-ups one more time. Feel my face, I can feel

Speaker A

it's getting too heavy. Feel free to just take a few seconds up here and just hold, catch your breath, and then go back into it. Last one, nicely done. Okay, back to the pike push-ups. Okay, let's get into the hip bear hold position, tap the shoulders, up to pyramid

Speaker A

and down into the pike push-up. Very good, shoulders on fire. Okay, nicely done. Quick 30 second break and then we'll get into some side plank crunches. Okay, so you want to come on your side, try to place your hand

Speaker A

just below your shoulder, right? So come up into a plank here, knee down, then you're going to straighten out your hand overhead, straighten out your leg, come in to a crunch, straighten out into a crunch. So this one is done

Speaker A

slowly with control, squeeze the obliques. And if you want to make this harder, you place your leg high here, going to engage your glutes a bit as well. And if you want to make it easier, feel free to place the

Speaker A

foot down and then squeeze in, place it down, squeeze in. Okay, nicely done. We're going to continue working those abs, so come with your back on the mat, legs straight, and we're going to do some straight leg crunches. So

Speaker A

hands overhead, up, small crunch, and then down. Up, small crunch, and then down. Control yourself on the way down, keeping your upper abs engaged all the time. Okay, very good. Now we're going to the side plank crunch but on the left

Speaker A

side. Come up, find your balance, comfortable position on the knee, and then we begin squeezing. Very good. Okay, great leg crunches one more time. Let's top cup, we never, very good. Okay, let's get up from the

Speaker A

mat, quick 30 second break, catch a breath, and then we're going to go into some pendulum lunges. Okay, what I mean by that, you're going to stand in middle of the mat, you'll do one lunge to the front,

Speaker A

step to the middle, and then step back middle front, right? So both back and front, and one leg stays stationary. Okay, nicely done. Before we do the other side, we're going to do some standing side crunches. Up with the hand, feet shoulder width

Speaker A

apart, find your balance, come up, squeeze your core and obliques. Very good. Okay, nicely done. Now we're doing the pendulum lunges with the left leg, so the left leg is going to stay still for this one, right? So we're going to go with the right foot

Speaker A

forward and then back. Nice. Okay, I don't know about you, but the sweat is dripping. Okay, standing side punches left side. Very good. Okay, let's catch our breath for a little bit. We're going to go down into

Speaker A

the plank and we're going to do some plank step outs into pyramid. Down on the high plank, from here step out with one leg, come back in, step out with the other leg, come back in, and then push back into

Speaker A

pyramid and then back to the plank and we start that all over again. Keep your core strong and engaged throughout the whole movement. Want to feel the heat, want to feel the heat. Okay, very good. We're going to stay down

Speaker A

on the mat. We're going to do a push back into a climber again. On the high plank, you're going to push back with your butt, come back up, and then in with the knee towards your elbow, in with the

Speaker A

knee towards your elbow. Come on, keep going. Remember to smile, we are having fun and the workout is almost, almost done. Okay, few deep breaths and then back to the plank step outs to pyramid. Come on, get ready, step out, step out, push back

Speaker A

into pyramid. Want to go to heat? Yeah, go to heat. Okay, very good, my friend. Last exercise, push back to climber again. Give it your all, all. Back, push it back, in with the knee, push it back in with the knee, squeeze your

Speaker A

abs, keep it up, come on, 10 more seconds, don't give up. Yes, nicely done. Clap yourself on the shoulder, you made it until the end. Well done in making it all the way until the end of the workout.

Speaker A

If you're new here, remember to hit subscribe. If you like my workouts and want more structured guidance on how to lose weight and gain muscle, make sure to check out the links in the description below. That's it for this one. I'll see

Speaker A

you back here tomorrow for another workout.

Topics:full body workouthome workoutno equipmentno jumpingstrength trainingfat burningbodyweight exercisescore workoutOliver Sjostrombeginner friendly

Get More with the SozAI App

Transcribe recordings, audio files, and YouTube videos — with AI summaries and speaker detection. 30 minutes free.

App Store Google Play

Or transcribe another YouTube video here →

Free tools: TXT to SRT · SRT Validator · Merge SRT · Subtitle to Text · All tools