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20-minute Full Body Workout at Home for Weight Control
Roberta's Gym•Processed: Mar 03, 2026
20-minute workout video. Cardio, HIIT, Strength. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a series of body-weight exercises targeting full body strength and endurance, with a focus on maintaining form and engaging core muscles.
🏃 Guide
This workout is designed for individuals looking to maintain their fitness while at home, addressing the common issue of weight gain during periods of inactivity.
Benefits
Improves cardiovascular endurance
Aids in weight control and fat loss
Step-by-Step Guide
1
Arm Circles
Stand tall and extend your arms out to the sides. Make small circles with your arms. You should feel a stretch in your shoulders. Keep your core engaged.
2
Jumping Jacks
Jump while spreading your legs and raising your arms overhead. You should feel your heart rate increase. Ensure your knees are soft upon landing.
3
Squat and Kick
Perform a squat and then kick one leg forward. You should feel your glutes and quads working. Keep your back straight during the squat.
4
Donkey Kicks
On all fours, lift one leg towards the ceiling. You should feel your glutes engage. Keep your core tight to avoid arching your back.
5
Flutter Kicks
Lie on your back and alternate lifting your legs. You should feel your core working. Keep your lower back pressed into the floor.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions. Avoid if you have severe back pain or recent injuries.
Duration: 20m 5s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioHIITStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#20 min#medium length#Cardio#HIIT#Strength#beginner#None#Full Body#medium