Ultimate 20 minute Full Body Workout

Last Updated on April 4, 2025

If you’re looking for a quick, 20 minute full body workout that’ll get you looking and feeling your best – you’re in the right place!

As a functional health practitioner, nutritionist, and trainer, it’s common for me to get new client’s frustrated about not getting any results from their workouts… in a lot of cases I find they’re working out too long and intensely.  But what if I told you that you don’t need hours at the gym killing yourself to see real results?

It’s true!  I’m all about working out SMART, not hard and getting people slim, fit and healthy, with short, low intensity routines. (HINT:  That’s what a woman’s body needs to release fat.)

Enter this quick full body workout for women.  It’s fast, effective, and designed to target your whole body, burn fat, and tone up those trouble areas. The best part? It only takes 20 minutes!

This workout helps burn fat and build lean muscle all at once. Whether you’re a beginner or have been working out for a while, this 20 minute routine will challenge your body and boost your metabolism.

Now, let’s get to the workout!

Why Compound Exercises??

Compound exercises are incredibly efficient because they work multiple muscle groups at once. These movements engage larger muscle groups, leading to higher calorie burn, better muscle tone, and a more balanced body. By including upper body, lower body, and core movements, this 20-minute workout will target every part of your body, so you can build strength and tone without spending hours in the gym.

Now let’s get into the workout.

 

20-Minute Full Body Workout

Here’s the 20-minute circuit that will help you burn fat, tone up, and feel stronger.

 

 

Full Body Workout Instructions – 20 minute routine

 

• Warm-Up: Start with a few minutes of light cardio (like jumping jacks, high knees, or walking) to prep your body.
• Circuit: Perform each exercise for 40 consecutive seconds, followed by 20 seconds of rest.
• Rounds: Repeat the circuit 2 times for a total of 20 minutes (approx).
• Cool Down: Finish with 3-5 minutes of stretching, focusing on upper body, lower body, and core.

 

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Exercise Instructions

HIP DIPS

Start in a modified plank position on your elbows and forearms.  Keep your core tight rotate your hips as you dip down to one side. Immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep. Tip: Only use your core muscles to lower your hips down.  Keep your spine neutral, don’t pitch your booty up.

 

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

 

Pull Your Pants Up

Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up, as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.

 

TRICEP DIPS EXERCISE

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

 

IN AND OUT CURLS

Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up toward the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.

MARCHING PLANK

Start in a plank position. Begin marching by lifting one foot up as far as you comfortably can while keeping your hips square to the floor. Lower your leg back down to the start position. Immediately repeat the movement, lifting your other leg up to complete one rep.

 

IN AND OUT EXTENSIONS CHEST & TRICEP EXERCISE

Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you until they’re in line with your shoulders, then lower back down. Immediately lift the weights up and out to the side until they’re in line with your shoulders. Reverse the movement, bringing your arms back down to the original start position to complete one rep. 

PLIE SQUAT

Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squee

This 20-minute full-body workout is the perfect way to burn fat, tone up, and get stronger—without needing to spend hours in the gym.

I recommend doing it once a week as a part of full body training program.

If you need a plan take my Program Style Quiz to see which program I’d recommend most for you and your goals.

Always remember, nutrition plays a huge role in your results. If you’re putting in the work with your workout routine but aren’t seeing the progress you’d like, you need to optimize your diet.

The best way to do this is to eat for your metabolic type.  Take my Metabolic Type Quiz to learn more about your unique type and which meal plan will work best for your metabolic needs.  When you eat the right amounts of the right foods & nutrients you can burn fat and heal 3 times faster than you can on a cookie-cutter diet.

.Your Coach & Biggest Cheerleader,