Best 20 Minutes Workout for Beginners to Strengthen Your Body

By admin December 20, 2019 in Uncategorized

Getting into a habit of working out regularly can seem like an impossible task.

There are several factors involved in setting up a routine. 

You need to pick the exercises that work best on your problem areas. 

You need to pick the exercises that are recommended for beginners who have less experience and do not have a flexible body as opposed to the people who do work out regularly. 

There is also a possibility that you injure yourself if you are not able to comprehend the complexity of an exercise.

It leads to injuries that may set you back for your goal as it will require special care and some rest. 

The second problem with people who begin working out is the discouragement they face when they are unable to perform the exercises that they have to get in their daily workout. 

The idea is to ease your body into the habit before you start to perform more complex and effective exercises

You can look at this as the same way you look at a video game.

The more you practice, the better you can get and eventulevel up to more complex exercises. 

Here, you will learn about some 20 minute workout for beginners that will help you start moving on the right path.

Table of Contents

  1. Cardio Warmup 
  2. Bridge
  3. Wall squat 
  4. Inclined row
  5. Incline Dumbbell Chest Press
  6. Cool Down

20 Minute Workout for Beginners

Cardio Warmup

The most important aspect of this 20 minute workout for beginners is the warmup.

A warm up session is a must before you start working out. 

This helps alleviate the soreness from your last days’s workout.

Not only this, it loosens your muscles and eases you into the workout. 

The warmup before a workout also cushions you from straining your body and remove the stiffness you have in your body.  

Here are some ways to warm up your body:-

  • Low intensity Jumping Jacks

This is a great way to warm up your whole body and also helps you lose a formidable amount of body fat. 

To perform this simple exercise you need to simultaneously step your right leg out and bend yout your right arm at a forty-five degree angle. 

Now, bring your right hand above your head. 

Return to the start and repeat on the left side. 

The faster you go the better it is, but make sure you maintain the correct form when you speed it up. 

20 minute workout for beginners

  • Run and jump in place

It is the best way to make sure that you do some good warm up for your leg muscles in order to be able to finish your 20 minute workout for beginners with great ease. 

To perform this exercise, all you have to do is pretend you are running on the spot much like using a treadmill. 

Lift your left leg up and then lift your right leg up. 

Then move your left leg to the backside and then repeat the same with your right leg. 

  • The Exercises

There are a series of exercises in this 20 minute warmup for beginners that will help you target all important areas in your body and make sure you get a full body workout that is most suitable for your level. 

Perform these exercises in the repetitions and take a thirty to forty-five second break between each of the exercises listed below- 


This is a complementary variation to the squats that works the same muscles. 

Bridge takes the pressure off your lower back, but allows you to work the same muscles such as your core, glutes, and hamstrings. 

The best way to make the most of this exercise is to stay controlled and squeeze your glutes at top for maximum benefit.

  • You can start this exercise by lying with your back on your mat.
  • Bend your knees with your feet on the floor and palms facing down at your sides.
  • You should inhale fresh air as you push through your feet and raise your butt and back off the ground. 
  • When you reach the maximum height that you can, your body should form a straight line between your knees and shoulders.
  • Slowly lower back down to the ground and repeat this 10 times for three sets in total.

This means your 20 minute workout for beginners consists of thirty repetitions of the bridge. 

20 minute workouts for beginners

Wall Squat

This is another variation of a standard squat, performing this move against the wall provides extra stabilization. 

It does strengthen your glutes, quads, hamstrings, and calves in the same manner a squat would, but this exercise is more suitable for beginners.

  • Position yourself with your back on a wall and feet a few steps in front of you.
  • Then lower down against the wall and squat down until your knees form a 90 degree angle.
  • Hold this position for five seconds and then extend your legs and return to start. 

Repeat this exercise for ten repetitions for three sets in total.

20 minute workout for beginners

Incline Row

Strengthening your back muscles is important to improve your posture and perform many daily activities. 

Rowing at an angle will also challenge your core and help you achieve this result.

  • Hold a lightweight dumbbell that weighs between five to eight pounds in each hand.
  • Bend forward with your hips until your upper body reaches a 45 degree angle.
  • Keep your neck in line with your spine and look straight down.
  • While pulling your elbows straight back and squeezing your hands between your shoulder blades, extend your arms back to the starting position.

20 minutes workout for beginners

Incline Chest Press

Another exercise that improves posture and makes daily activities easier is chest press. 

This exercise when included in your 20 minute workout for beginners will work great in strengthening your pectoralis muscles. 

  • You can start with a light weight such as an eight pound dumbbell and progress gradually as you feel more confident. 
  • Position the incline bench at an angle of thirty degrees.
  • Hold the dumbbells  at the sides of your chest and extend your arms and push the dumbbells straight up until your elbows lock.
  • Now return to your starting position and repeat this exercise ten times to complete one set, thus perform three such sets. 

20 minute workout for beginners

Cool Down

It is important to stretch your entire body to make sure you cool down properly and do not have sore muscles throughout the day. 

You can perform the mountain pose in yoga to help cool down your entire body and make sure to stretch your hamstrings up against the wall. 


These 20 minute workout for beginners will help you make the most of your everyday workout and ensure you start on the right path and continue making progress with your workout regime.

Go ahead and try this workout today to see the results for yourself!

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