20 Minute Basic Bodyweight Workout

It’s been a little while since I posted a workout on here so I thought it was about time for something fresh. The following workout will take you around 20 minutes and requires no equipment, that’s right it’s a quick 20 minute basic bodyweight workout!

I created this workout as one of the weekly workouts for a 12 week challenge we are currently running at Bootcamp. It is a supplementary workout for those who attend Bootcamp and a main workout for those who are joining us on the challenge at home.

// 10 Press ups
You can either perform the press ups on your knees or your toes. Your hands should be beside your chest and just outside your body when lying down, keep a nice straight line in your back and squeeze . If you are struggling with them on your knees you can also perform them against a wall which is easier.

// 20 Tricep Dips
Using a chair side on the edge with your hands beside you rest on the chair. Keep your elbows pointed backwards (not to the side), you feet should be flat on the floor. Slowly lift yourself off the edge and dip your body down and then back up and repeat. A harder version is to extend your legs out straight, pointing your toes to the ceiling and dip down.

// 30 Squats
Bring your feet to about shoulder width apart, either place your hands on your hips or straight out in front of you. Sit down into a squat as far as you can while keeping your chest up and back upright so you don’t start to bend in half, return to standing and repeat.

// 40 Heel Touches
Lying down on your back with your knees bent and your feet flat on the ground. Bring your shoulders up off the ground slightly into a crunch position and then bend from side to side trying to reach your heel.

// 50 Jumping Jacks
Also known as star jumps. Start by jumping your feet out wide and at the same time bring your arms up and wide so you look like a star, to finish return to the starting position.

Beginners repeat through 1-2 times, Intermediate 3-4 times and advanced repeat through 5 times.