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20-minute Bodyweight Full Body Workout for Muscle Strength
MrandMrsMuscle•Processed: Mar 03, 2026
22-minute workout video. Strength, Low Impact. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.
⏱️ Key Moments
Summary:The workout includes a series of bodyweight exercises targeting major muscle groups, focusing on strength and endurance without the need for equipment.
🏃 Guide
This workout is designed for individuals looking to build muscle strength using only bodyweight exercises. It addresses the need for a comprehensive strength training routine that can be performed anywhere.
Benefits
Improved muscle strength across all major muscle groups
Enhanced overall body tone and endurance
Step-by-Step Guide
1
Bodyweight Squats
Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing. You should feel your quads and glutes working. Ensure your knees stay behind your toes.
2
Push-Ups
Start in a plank position, lower your body until your chest nearly touches the ground, then push back up. Feel your chest and arms engage. Keep your body in a straight line.
3
Plank
Hold a push-up position with your elbows bent at 90 degrees. Engage your core and maintain a straight line from head to heels. You should feel your core working.
4
Lunges
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Feel the stretch in your hips and thighs. Keep your front knee over your ankle.
5
Glute Bridges
Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes. You should feel your glutes and hamstrings working. Avoid arching your back.
Safety Notes
Avoid if you have chronic back pain or knee issues. Consult a physician before starting any new exercise program.
Duration: 22m 32s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
ObesityHypertensionChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: None
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
StrengthLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#22 min#half hour#Strength#Low Impact#beginner#None#Full Body#medium