20 Min Full Body Workout For Beginners (Follow Along) _ Men & Women

This is a new 20 minutes big ners , full body workout for both men and women that you can easily do at home having doing this workout myself for the past couple of months .

I can assure that this workout can replace your workout in the gym .

It will not just help you build muscle and lose that extra fat but will bring about an ideal shape of your body .

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Come , get ready and let's do this together .

Hello , friends .

Welcome to Fit Table .

I have designed this workout in the form of four circuits of four minutes .

Each tapping almost every major muscle group .

Most of the exercises are new and more effective , but don't worry , I'll be sharing easier versions of them along .

Just be with me and let's break in .

All right , get ready for the first circuit which is kind of a full body warm up .

A total of eight exercises , 20 seconds of each exercise with 10 seconds of rest in between .

Come on , get ready for the first exercise , which is neck circles start first , rotate your neck for 10 seconds in anticlockwise direction .

No need to rush , maintain your own pace .

Now , change the direction .

Rotate in clockwise direction for 10 seconds , an excellent movement to relieve any tension in the neck muscles .

Good 10 seconds rest .

Now get ready for arm circles , legs , shoulder width apart , body spray , rotate a full wide circle with both your arms together .

Just like that .

Let's go first forward for 10 seconds and then 10 seconds backward , stretches the chest , shoulders and arms all at once .

Do it slowly maintaining a proper muscle , mind coordination .

Breathe normally , good job and seconds rest .

Next exercise is side stretches .

Body in the same position .

Hands forward , start first , rotate to your left , come to the back original position and then move to your right , slowly , come back and then move to your left again .

Rotate as back as you can without straining yourself .

Come on just 10 more seconds , but 10 seconds rest now get ready for high .

March .

Alright .

Keep your feet shoulder width apart and march at the same place with your knees held high , left , right left .

Right .

Yes , that's right .

A great move that engages not just the lower body but also your core and shoulder area .

Great going rest for 10 seconds .

Let's move on to boxer shuffle start , you know this one , right .

Just how a boxer shuffles .

Yes .

Keep going .

This circuit of body stretching and warming exercises is kind of a preparation for the body .

It will help you perform better for the three upcoming circuits .

Excellent .

10 seconds rest .

Now we are heading towards body circles .

Keep your legs a bit wide .

Starting from the bottom stretch one full circle in an anticlockwise direction .

Stop at the bottom and then from the same point , stretch a circle in a clockwise direction .

Do it slowly in a controlled manner .

Feel your back , shoulder and core muscles getting engaged easy , isn't it ?

Come on just two more exercises after this one .

And we are done with the circuit .

Good job and seconds rest .

The next exercise is knee touches .

Get ready .

Let's go free , shoulder width apart , arms in front .

Now , march high , trying to touch your knees to your hands .

Do as best as you can come on just 10 more seconds to go .

It will instantly energize your lower body .

Great going and done .

Now , get ready for the final exercise of this circuit jumping jacks .

You will love this one .

Come on , let's finish it .

Move your arms parallel to the side waves , jumping jacks , an amazing exercise to get the blood pumping all around the body .

Just 10 more seconds , five more seconds and circuit one is over .

Well done .

Now , take rest for 30 seconds , relax , do some deep breathing , sip some water if you like not too much just to rinse them out .

Our circuit two is a set of eight exercises focusing on spring training again , 20 seconds of each exercise and then 10 seconds of rest .

This one will give you a good pump .

We'll be showcasing some easy beginner moves alongside .

So don't worry , just take a deep breath in and get ready to kill it .

We will begin with normal push-ups .

Start hand symmetrical , not too wide body , straight , hips are bit up all the way down and all the way up , full range of motion if you can't do it , no problem do this easy version .

Breathe in when you go down and breathe out .

When you are up , proper breathing will help you perform better without making you feel exhausted .

Nothing beats a push up .

But 10 seconds rest , take a deep breath in and slowly breathe out through your nostrils .

All right .

Get ready for squats .

Let's begin feet , shoulder width apart , hips moving back and down below your knees just as if sitting on a chair .

Breathe in while you go down and breathe out after coming up properly .

Go down .

Yes .

And then come up basic yet best exercise to work on your quads , glutes and hamstring .

Just give your best focusing on the target muscles and done .

Now get ready for lunges , legs , hip with apart , put the left leg forward , bend both your knees at an approximately 90 degrees .

Let's go remember you breathe in when you lunch and you breathe out when you come up .

Yes .

Just like that .

10 seconds for one leg and 10 seconds for the other .

Great going five more seconds and done rest for 10 seconds .

Breathe in , breathe out and get ready for closed grip .

Pushups .

Start slightly different to the normal push-ups .

In this one , we keep our hands closer shoulder with apart the rest range of motion remains the same .

Apart from the chest , it will put a significant effect on your triceps and shoulders .

If this moment is hard for you , go ahead with the big enough movement , just go at your own pace .

Almost done .

Good job .

Take rest .

Alright .

Our next moment is Sumo squats .

Start , take a white stance .

Those pointed out as you lower down to squat .

See that your chest stays up , don't fall forward , do it slowly , knee is pointing out and you will feel the outer edges of your hips firing up , keep your hands wherever comfortable .

Yes , you are doing it right and done .

Awesome .

10 seconds rest .

Our next moment is spike pushups .

Let's do it .

Hips raised , high palms under the shoulders , lower the head , close to the floor , elbows , bending backwards .

Notice that your knees will remain extended .

Always the pipe work up builds shoulder strength and improves core stability .

Yes .

Come on just five more seconds and done tired .

Don't worry .

The next move is easier .

It's a scot hold , come on feet slightly wider than shoulder width , apart .

Hands around the shoulder come as low to 90 degrees position and just hold it there .

A great endurance exercise also helps in the posture of upper body .

Just hold on 5432 and done perfect .

10 seconds rest , just one exercise .

And we are done with the circuit .

The diamond push-ups , start arm shaped as diamond and placed under the chest .

If this is hard for you , go ahead with the easier move any time in between , you feel tired , take a few seconds rest .

That's ok .

But please do not abandon the workout .

Remember that's the only way you fail .

Keep doing 321 and done 30 seconds .

Rest .

Awesome .

You have completed two circuits at your back .

We are already halfway this workout .

Just two more circuits .

Do some deep breathing , recover your energy levels .

Sip some water .

If you like our next circuit involves the use of tumbles .

But if you don't have them , it's ok .

Just use two filled water bottles , seven exercises each for 30 seconds this time and then 10 seconds of rest .

Head up .

Come on .

Let's start with real dead flies .

Use tumbles that you're comfortable with .

235 kg .

Doesn't matter .

Bend your knees back , straight arms , facing in towards each other .

Head up , just go straight out to your sides .

Exhale on the way up , inhale on the way down .

If you can't get it too high , that's ok .

Do as best as you can keep your motion controlled and breathe properly .

It will help one of the best exercises to train your upper back region .

Just five more seconds and done .

Take 10 seconds rest .

You can drop the numbers if you want .

Next .

We move on to the Diago .

Press start .

If two dumb are hard for you do it with single dumble , just keep the range of motion nice and controlled from the chest straight up di and then come back as you move up , breathe out while coming down , breathe simply a highly effective move that engages your shoulders , chest and arms come on .

Keep it up .

5432 and done 10 seconds .

Rest .

Next is side lateral to fundraisers .

Let's go elbows a bit bent , raise your weights to shoulder height , then move your weights at the front , keeping your arms extended .

Now , lower the weight down on the next repetition .

Raise the weights to the front , then later and finally move down to the starting position .

If you're finding this move to be a little difficult , you can do the simple front raises or the simple later raises , do it slowly without swinging or jerking .

Great work .

We are almost done 321 and rest .

Our next moment is focused on arms .

The zor panels start with a slight variation to a normal bicep curl in this moment while you come down , rotate your dumb with the palms facing downwards .

Keep the range of motion slow and controlled .

Keep the focus on your biceps exhale as you lift and inhale as you lower down , feel the tension generating in your biceps and forearms .

Five more seconds , three more seconds .

Good job and rest .

Moving on to the overhead dress .

You can do this with just one dumbbell as well .

Start , just make sure that you do not bend your elbows too much with every rep .

You can feel your triceps getting worked out easy and controlled , breathe in as you come up and breathe out while going down .

Keep going .

You are killing it .

Come on just 10 more seconds .

Five more seconds and 10 seconds rest .

The next exercise in this circuit is a kickback with single dumbbell .

Bring your body to this position , then just kick back , you can instantly feel your triceps fighting up , slowly , come down and kick back , come down and kick back .

Breathe out as you kick back .

Such an effective exercise for the triceps .

Come on , give your best 10 seconds .

Just one more exercise left in this circuit , five seconds and done .

And we come to the final exercise of the circuit which is sideway , our prass .

Let's begin , place your feet up outwards and then raise them up and down , up and down , completely up and slowly down .

This one is easy , right ?

Works like a breather for the upcoming circuit .

Feel the tension generating in your calf muscles just 10 more seconds and we are done with the circuit .

Come on .

Great work .

Keep going and great work .

Circuit three is complete .

Well done .

You deserve a 32nd rest sip in some water if need be deeply , breathe in and breathe out .

Preparing for the final circuit which is focused on the core .

The apps are , if you are for it , I'm sure you are .

We will be doing eight exercises , 20 seconds of each exercise and then 10 seconds of rest bummed up .

Yes .

Come on .

Let's begin with 90 degree sit ups .

Lie on the mat with your legs tucked like that .

Start now , slowly push your upper body up .

Breathe out when you go up .

Can you feel your upper abs firing up ?

Yes .

Keep going .

Just 10 more seconds .

5432 and done .

Good job .

Take 10 seconds .

Rest , breathe in deeply .

Slowly breathe out and get in position to do the Penguins .

It's easy .

I promise .

Start , lie down heels , close to your hips .

Then in half set up position , lean side to side to tap your toes .

This will engage your obliques .

A K the love handles five more seconds and done a rest .

Take a deep breath in and get ready for legs .

Stop , raise both your legs till about a 45 degree angle is reached and then come down .

Don't touch the floor .

Breathe out as you raise and breathe in as you come down .

Maintain your own peace .

54321 and great job .

Rest .

Eager , deep breath in and get in the position for side to side plan .

Alright , start .

If this one is hard for you , go ahead with normal plan .

Amazingly effective .

Not just for the sides but complete core and more seconds to go .

We're almost done and rest four exercises done .

Just four more to go gear up for two touches .

Get in the position and go do as best as you can .

Just 15 seconds to go .

Stay focused , breathe out as you move up .

Slow and steady .

54321 and well done .

Just three more exercises .

Take a deep breath in and get ready for side climbers .

This one is not that difficult .

Start those close to hips , move your body diagonally .

Yes .

Just like that .

Great going just 10 seconds left .

Five more seconds , three seconds and rest .

We are almost done .

Just two more .

Come on , get ready for fluttered eggs .

Alright .

Raise your legs to around 30 degrees and kick alternatively .

Keep breathing .

Keep your coat tight .

Feel the tension just 10 more seconds .

54321 and great job moving to the final exercise .

Yes .

Just one , the knee to elbow plan .

Come on .

You have done it before .

Just give me 20 more seconds and I promise you won't regret it 15 more seconds .

And we are done with this workout .

Keep going left , right left .

Five more seconds .

321 and you have killed it .

Just lie down , close your eyes and relax .

Feel the sensations in your body , feel your breath , every cell in your body is thanking you .

They feel cared 20 minutes and you gave it all .

You have done it .

Yes .

Be proud of yourself .

Be proud that you choose to work out than to sleep an extra 20 minutes .

See how good you are feeling .

Now , what an amazing start to the day is in it .

You have set the right tone for the day , the benefits of which you will reap all day long , not just that you will lose that stubborn fat and gain healthy muscle mass that you will do .

Plus you will experience heightened energy levels , better concentration at work .

And most importantly , you will remain cheerful with that thought , promise yourself that no matter what , you will come back tomorrow and work it out again , I will be waiting for you now , slowly open your eyes and get to work .

I wish you a great day ahead .

So friends , how was it ?

I hope you enjoyed it .

If you feel little soreness in any of your body parts , don't worry , that's completely normal .

It is actually a sign of growth , just be regular and in a few days , all the pain will cease to bother you .

All right , then I'll see you tomorrow at the same time with this workout session .

You'll be there , right ?

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