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20-Minute Full-Body Post-Thanksgiving Bodyweight Workout

Use the Fuel From Your Thanksgiving Feast to Power Through This 20-Minute at Home Workout

Nov 29 2019

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

Image Source: Getty / Mikolette

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.
Image Source: Getty / svetikd

Alternating Forward Lunge

  • Stand tall with your feet hips-width distance apart. Bend the elbows at your sides or rest your hands on the hips.
  • Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
  • Keep the weight in your heels as you push back to the starting position.
  • Repeat stepping with the left foot this time, completing one rep.
  • Do as many reps as you can in 25 seconds, followed by a 10-second rest.
Image Source: POPSUGAR Photography / Kat Borchart

Plank Jacks

  • Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
  • Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
  • Continue for 25 seconds, keeping the belly pulled in tight.
Image Source: POPSUGAR Photography

Squat Thrust

  • Begin standing with the feet hip-distance apart.
  • Lower into a crouching squat with your hands on the floor.
  • Keeping the abs engaged, jump your feet back so you're in plank position.
  • Keeping the arms straight, jump your feet forward behind the hands.
  • Stand up to complete one rep.
  • Complete as many squat thrusts as you can in 25 seconds. Rest for 10 seconds.
Image Source: POPSUGAR Photography

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Side Skaters

  • Start in a small squat.
  • Jump sideways to the left, landing on your left leg.
  • Bring your right leg behind to your left ankle, and don't let it touch the floor.
  • Reverse direction by jumping to the right with your right leg. This completes one rep.
  • Keep going for 25 seconds.
Image Source: POPSUGAR Photography / Kathryna Hancock

Squat Jack

  • Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
  • Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
  • This completes one rep.
  • Do as many squat jacks as you can in 25 seconds followed by a 10-second rest.
Image Source: POPSUGAR Photography

Chaturanga Push-Up

  • Start in a plank position with your arms and legs straight, shoulders above the wrists.
  • Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms.
  • This counts as one rep.
  • Do as many push-ups as you can with correct form for 25 seconds. If you need to, rest your knees on the floor.
Image Source: POPSUGAR Studios

Triceps Dip

  • With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high, inhale, and bend your elbows straight behind you.
  • Exhale and straighten your arms, working the triceps. This completes one rep.
  • Perform as many dips as you can in 25 seconds. Take a 10-second rest.
Image Source: POPSUGAR Photography

Hip Raise With Leg Extension

  • Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
  • Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
  • In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
  • This completes one rep.
  • Continue like this for 25 seconds.
Image Source: Getty / yoh4nn

Seated Russian Twist

  • Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you, and twist your torso to the right, then to the left, completing one rep. Lower your heels to the ground if you need to.
  • Keep twisting for 25 seconds, followed by a 10-second rest.
Image Source: POPSUGAR Photography

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