This 20-minute full-body workout is part of the Women's Health 30-Day Workout Challenge. For this part of the exercise program, all you need is a mat to strengthen and tone your legs, butt, arms, and abs with 16 bodyweight exercises.
I've designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) for each move in the time allotted, rest as indicated, and then continue on to the next exercise. And while your dumbbell weight might be on the lighter side—especially if you're an experienced exerciser—don't let the low-impact nature of this workout fool you. You're going to feel the gains the next day—but in a good way!
Workout along with me by watching the video above, or keep scrolling for a breakdown of each move in this workout program, including instructions and a visual exercise demo.
To access follow-along videos of each workout routine, download the All/Out Studio fitness app. Get your first month free with code FREE30 at checkout, or become a Women's Health+ member for 60 days free!
The best part? This is the kind of full-b0dy workout routine you can do just about every day. As you do the workout more and more, you'll start to see yourself improving on each exercise and eventually, increasing the number of reps you can do. At some point, you'll feel ready for more and that's when you can implement equipment like dumbbells or bands. Now, time to start sweating!
The Workout
Time: 20 minutes
- Warmup: 6 moves (30 seconds each)
- Round 1: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 2: 3 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 3: 3 moves (30 seconds each), repeat for two total rounds
Equipment: Mat
Warmup
For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move.
High Knees
How to: Start in a standing position on mat. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Return to standing with arms by sides, then repeat on opposite side. Continue alternating sides, and speed it up for an added challenge.
Butt Kicks
How to: Start standing, core engaged. Bring right heel behind you to touch right glute. Bring right foot back down to ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge.
Jumping Jacks
How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat.
Inchworm Walkouts
How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing.
Lateral Bear Crawl
How to: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of mat. Move hands and feet left for three steps, keeping hips stable, head in line with tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Move hands and feet right for three steps.
Alternating Side Plank
How to: Start in elbow plank position, shoulders over elbows and feet hip-width apart. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. Bring right hand back down to the ground, and switch sides. Complete as many reps as possible in 30 seconds, alternating sides.
Round 1
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Bodyweight Squat
How to: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat.
Pushup Hold
How to: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down and hold in place about 6 inches above mat. Drop to knees to press back up to plank.
Triceps Dips
How to: Start in a "crab" position, stomach facing upward, fingers pointing toward toes, and butt lifted about 6 inches off ground. Put weight in arms, then keep core engaged as you alternate bending and extending arms. Elbows should point backward the entire time.
Quick Feet
How to: Start in a wide stance with hands out front of you and knees bent. Keeping the core tight, alternate moving your right and left feet a few inches off the ground at a quick pace.
Round 2
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Reverse Lunge To Single-Leg Deadlift
How to: Start standing on left foot. Step right foot back, dropping right knee to "kiss" the ground. Press through left heel, and without putting right foot on ground, reach right leg and right arm out in both directions while hinging at the hips until torso is parallel with the floor, forming one long line with body. Return to start. Complete as many reps as possible on one side in 45 seconds, rest for 10 seconds, then repeat on the other side.
Seated Straight-Leg Lift
How to: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with left leg. Continue alternating legs to complete as many reps as possible in 45 seconds.
Plank Rotation
How to: Start in elbow plank position. Rotate open to left side, keeping hips stable and core engaged. Return to start and repeat on right side. Continue alternating sides to complete as many reps as possible in 45 seconds.
Round 3
For each exercise, work for 30 seconds, and then continue to the next move. Repeat for 2 total rounds.
Triple Triple
How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time.
Reverse Table Top Pull Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat.
Plank Hold
How to: Place forearms on the ground. Lift the body up, keeping head in line with heels, shoulders over elbows, and feet hip-distance apart. Keep feet together, or move them apart to make the move easier. Keep core engaged and tailbone tucked under.
But wait, there’s (lots) more! This is just one of the eight workouts in Women's Health's 30-Day Fitness Challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment.
Monday: Lower-Body Bodyweight Workout or Lower-Body Dumbbell Workout
Tuesday: Upper-Body Bodyweight Workout or Upper-Body Dumbbell Workout
Wednesday: Cross-Training (Find Options Here)
Thursday: Total-Body Dumbbell Workout
Friday: Bodyweight Abs Workout or Dumbbell Abs Workout
Saturday: Cross-Training (Find Options Here)
Sunday: Rest
And if you want streaming video versions of all eight workouts, download our All/Out Studio app (it comes with a free seven-day trial).
