1 / 10

    Air Squat

    • Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Bring your hands together in front of your chest.
    • Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
    • Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
    • Do as many air squats as you can for 25 seconds.

    Get Sweaty and Strong With This 20-Minute Full-Body Workout - No Equipment Needed!

    Take 20 minutes to move your body, feel your heart pumping, and get sweaty! You'll feel so good and it'll take just minutes out of your busy day. This workout involves bodyweight-only moves, but it's fast-paced and intense, so you'll be feeling it after the first five minutes!

    20-Minute Full-Body Bodyweight Workout

    Equipment needed: none

    Directions: After a five-minute dynamic warmup, perform the five-minute workout ahead four times for a total of 20 minutes. If you want to make it a 30-minute workout, repeat twice more.

    After the workout, be sure to do a cooldown, such as these leg stretches, or grab a foam roller for your legs and butt.

    20-Minute Full-Body Bodyweight Workout
    Minute 1 25 seconds air squats +
    25 seconds alternating forward lunges
    10 seconds rest
    Minute 2 25 seconds plank jacks +
    25 seconds squat thrusts
    10 seconds rest
    Minute 3 25 seconds side skaters +
    25 seconds squat jacks
    10 seconds rest
    Minute 4 25 seconds push-ups +
    25 seconds triceps dips
    10 seconds rest
    Minute 5 25 seconds leg extension with hip raise +
    25 seconds seated Russian twist
    10 seconds rest

    Related:

    A CrossFit Coach Crafted This Workout and It's Going Kick Your Ass