Update Consent

20-Minute Total-Body Bodyweight Workout

This 3-Move Bodyweight Workout Is So Good, You'll Want to Cancel Your Gym Membership

Dec 27 2018

Avoid the chaos at the gym and do this three-move at-home workout instead. It's quick, but let me warn you now: it's intense. The addition of the gliders (or towel) requires you to stabilise your muscles in order to perform each exercise correctly. If you're ready to strengthen your entire body, give this workout a shot.

The 20-Minute Total-Body Workout

Be sure to warm up before jumping into the workout. This total-body workout can be done with gliders, or you can use a towel or even an old t-shirt on a hard surface. The exercises should be done as a circuit, meaning you'll complete one set of each exercise, taking little to no rest in between. After you've finished one round, take 90 seconds of rest and repeat for a total of three to four rounds.

  • Lateral lunge: 12 reps each leg
  • Knee tuck with pike: 10 reps
  • Single-arm push-up: 10 reps on each arm
Image Source: Getty / GrapeImages

1. Glider Lateral Lunge

  • Stand with your feet a few inches apart, with your left foot on the glider.
  • Put your weight into your right leg, and as you slowly bend your right knee and squat down, slide your left foot out to the side. Then as you slowly straighten your leg, slide the left foot back in. Most of your weight remains in the leg that's not moving.
  • Complete 12 reps on each leg.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Glider Knee Tuck With Pike

  • Start in a plank position with a glider underneath each foot. If you don't have gliders, you can use a towel on a hard surface to perform this exercise.
  • Engage your core and bring both knees in, toward your elbows. With control, return to the starting position. Then, raise your hips as high as they can go. Your core should be engaged and your back should be in a neutral position throughout the entire movement.
  • This counts as one rep. Complete 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Single-Arm Glider Push-Up

  • Start in a plank position with a glider underneath your right hand.
  • Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
  • With control, push your body up as you simultaneously pull your right arm back in so that it's directly underneath your shoulder.
  • This counts as one rep.
  • Complete 10 reps on each arm.
  • If this is too hard, modify the exercise and do it on your knees.
Image Source: POPSUGAR Photography / Tamara Pridgett

Want More?

POPSUGAR Would Like To Send You Push Notifications.