10 At-Home Workouts to Build Muscle in Under 20 Minutes
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Get Shredded at Home
You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want. Los Angeles based personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch workouts using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your home. Post-workout smoothie and shower are just steps away. SEE ALSO:30-Minute Full-Body Workout >>
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The Bodyweight Spiderman Workout
THE WORKOUTA1) Feet-Elevated Pike Pushup, Sets: 4 Reps: 12 Rest:60 seconds Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.A2) Alternating Split Squat Jump Sets: 4 Reps: 10 (each leg) Rest: 60 seconds Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.B1) Spiderman Crawl Sets: 6 Reps: 10 Rest: 30 seconds Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.B2) Spiderman Pushups Sets: 6 Reps (each leg) Rest: 30 seconds Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.B3) Single-Leg Box Squats Sets: 6 Reps: 6 Rest: 60 sec. Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.C) Alternating Side Plank Sets: 4 Reps: 5 (each side) Rest: 30 seconds Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way. SEE ALSO:The Ultimate Bodyweight Workout for Bodybuilders >>
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The Bodyweight Squat Workout
THE WORKOUTA1) Siff Squat Sets: 6 Reps: 15 No rest Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.A2) Prisoner Hold Jump Squats, Sets: 6 Reps: 15 Rest: 60 seconds Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.B1) Feet-Elevated Pike Pushups Sets: 4 Reps: 8 Rest: 60 seconds Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.B2) Alternating Split Squat Jumps Sets: 4 Reps: 5 each Rest: 60 seconds Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.C) Salute Planks Sets: 3 Reps: 5 (each arm) Rest: 30 seconds Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.C2) Body Saw Sets: 3 Reps: 10 Rest: 30 seconds Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core. SEE ALSO:Top 10 Squat Mistakes >>
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The Burpee Finisher Workout
THE WORKOUTA1) L-Pullups Sets: 5 Reps: 8 Rest: 60 seconds Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.A2) Feet-Elevated Pushups Sets: 5 Reps: 15 Rest: 60 seconds Perform a regular pushup with your feet on a small box or bench.B1) Skater Squat Sets: 4 Reps: 10 reps Rest: 60 seconds Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.B2) Single-Leg Box Squats Sets: 4 Reps: 10 Rest: 60 seconds Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.B3) Valslide Lateral Squat Sets: 4 Reps: (10 each leg) Rest: 60 seconds Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.C) Burpees Sets: 4 Reps: 10 Rest: 30 seconds Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.SEE ALSO:5 Best Bodyweight Training Exercises >>
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The Pullup-to-Failure Workout
THE WORKOUTA1) Wide-Grip Pullups Sets: 5 Reps: Until Failure Rest: 90 seconds Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.B1) Single-Leg Box Squats Sets: 4 Reps: 12 Rest: 60 seconds Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.B2) Hip/Thigh Extension Sets: 4 Reps: 12 Rest: 60 seconds Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso. B3) Pushup + Overhead Reach Sets: 4 Reps: 6 (each side) Rest: 60s Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.C) Forward Crawl Sets: 5 Duration: 30 seconds crawling Rest: 30 seconds Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.SEE ALSO:5 Ways to Amp Up Your Pullup >>
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The Chinup and Valslide Workout
THE WORKOUTA1) Valslide Leg Curl Sets: 6 Reps: 8 Rest: 60 seconds Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.B1) Feet-Elevated Pushups Sets: 5 Reps: 8 Rest: 60 seconds Perform a regular pushup with your feet on a small box or bench.B2) Chinups Sets: 5 Reps: 8 Rest: 60 seconds Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.C) Alligator Drags Sets: 4 Reps: 10 Rest: 30 seconds Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.
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The Full-Body Bodyweight Workout (With Warmup)
THE WARMUP (Will make total workout time greater than 20 minutes) Do all three exercises in a row and then repeat the circuit again for a total of six sets.1) Squat to Stand Reps: 102) Alternating Lunges (with hands behind head) Reps: 10 (each leg)3) Lateral Lunges (hands in front) Reps: 10 (each leg)THE WORKOUTA1) Glute Bridge March Sets: 2 Reps: 10 (each leg)A2) Pushups Sets: 2 Reps: As many as possible (AMRAP)A3) Bulgarian Split Squat (foot on chair, box, or bench) Sets: 2 Reps: 12 (Per Leg)B1) Donkey Kicks Sets: 2 Reps: 12B2) Plank to Pushup Sets: 2 Reps: 12B3) Straight Leg Situp (reach for ceiling) Sets: 2 Reps: 10 SEE ALSO: The Ultimate Warm-Up Routine >>
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The Dumbbell Workout
THE WORKOUTA1) Bulgarian Split Squat Sets: 2 Reps: 6 (each leg)A2) Single Arm Dumbbell Floor Press Sets: 2 Reps: 8 (each arm) Use a neutral grip and touch the dumbbell to your armpit on each rep.A3) Chest Supported Dumbbell Row Sets: 2 Reps: 10 Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.B1) Goblet Squat Sets: 2 Reps: 20B2) Pushups with hands on dumbbells Sets: 2 Reps: AMRAPB3) Bent Over Reverse Fly Sets: 2 Reps: 12 SEE ALSO:Dumbbells Only Pump >>
THE WORKOUTA1) Pushups Reps: 10A2) Straight Leg Situps Reps: 10A3) Bodyweight Triceps Extensions Reps: 10A4) Plank Duration: 30 secondsSEE ALSO: The Upper Body Strength Training Workout >>
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The Bodyweight Lower Body/Abs Workout
THE WORKOUTA1) Bulgarian Split Squat Jumps Sets: 3 Reps: 6 (each leg)B1) Bulgarian Split Squat Countdowns Sets: 2 Reps: 21* (6 to 1)B2) Straight Leg Situps Sets: 2 Reps: 15C) Glute Bridge “V” Walkouts Sets: 2 Reps: 6C2) Straight Leg Reverse Crunch Sets: 2 Reps: 12 *Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into 5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21 seconds of holds.SEE ALSO:The Unltimate Leg-Training Workout >>
You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.
Los Angeles based personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch workouts using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your home. Post-workout smoothie and shower are just steps away.
A1) Feet-Elevated Pike Pushup, Sets: 4 Reps: 12 Rest:60 seconds Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.
A2) Alternating Split Squat Jump Sets: 4 Reps: 10 (each leg) Rest: 60 seconds Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
B1) Spiderman Crawl Sets: 6 Reps: 10 Rest: 30 seconds Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.
B2) Spiderman Pushups Sets: 6 Reps (each leg) Rest: 30 seconds Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.
B3) Single-Leg Box Squats Sets: 6 Reps: 6 Rest: 60 sec. Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
C) Alternating Side Plank Sets: 4 Reps: 5 (each side) Rest: 30 seconds Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.
A1) Siff Squat Sets: 6 Reps: 15 No rest Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
A2) Prisoner Hold Jump Squats, Sets: 6 Reps: 15 Rest: 60 seconds Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1) Feet-Elevated Pike Pushups Sets: 4 Reps: 8 Rest: 60 seconds Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.
B2) Alternating Split Squat Jumps Sets: 4 Reps: 5 each Rest: 60 seconds Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
C) Salute Planks Sets: 3 Reps: 5 (each arm) Rest: 30 seconds Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.
C2) Body Saw Sets: 3 Reps: 10 Rest: 30 seconds Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.
A1) L-Pullups Sets: 5 Reps: 8 Rest: 60 seconds Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
A2) Feet-Elevated Pushups Sets: 5 Reps: 15 Rest: 60 seconds Perform a regular pushup with your feet on a small box or bench.
B1) Skater Squat Sets: 4 Reps: 10 reps Rest: 60 seconds Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.
B2) Single-Leg Box Squats Sets: 4 Reps: 10 Rest: 60 seconds Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B3) Valslide Lateral Squat Sets: 4 Reps: (10 each leg) Rest: 60 seconds Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
C) Burpees Sets: 4 Reps: 10 Rest: 30 seconds Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.
A1) Wide-Grip Pullups Sets: 5 Reps: Until Failure Rest: 90 seconds Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
B1) Single-Leg Box Squats Sets: 4 Reps: 12 Rest: 60 seconds Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B2) Hip/Thigh Extension Sets: 4 Reps: 12 Rest: 60 seconds Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
B3) Pushup + Overhead Reach Sets: 4 Reps: 6 (each side) Rest: 60s Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
C) Forward Crawl Sets: 5 Duration: 30 seconds crawling Rest: 30 seconds Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
A1) Valslide Leg Curl Sets: 6 Reps: 8 Rest: 60 seconds Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.
B1) Feet-Elevated Pushups Sets: 5 Reps: 8 Rest: 60 seconds Perform a regular pushup with your feet on a small box or bench.
B2) Chinups Sets: 5 Reps: 8 Rest: 60 seconds Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.
C) Alligator Drags Sets: 4 Reps: 10 Rest: 30 seconds Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.
The Full-Body Bodyweight Workout (With Warmup)
THE WARMUP (Will make total workout time greater than 20 minutes) Do all three exercises in a row and then repeat the circuit again for a total of six sets.
A1) Bulgarian Split Squat Sets: 2 Reps: 6 (each leg)
A2) Single Arm Dumbbell Floor Press Sets: 2 Reps: 8 (each arm) Use a neutral grip and touch the dumbbell to your armpit on each rep.
A3) Chest Supported Dumbbell Row Sets: 2 Reps: 10 Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.
B1) Goblet Squat Sets: 2 Reps: 20
B2) Pushups with hands on dumbbells Sets: 2 Reps: AMRAP
B1) Bulgarian Split Squat Countdowns Sets: 2 Reps: 21* (6 to 1)
B2) Straight Leg Situps Sets: 2 Reps: 15
C) Glute Bridge “V” Walkouts Sets: 2 Reps: 6
C2) Straight Leg Reverse Crunch Sets: 2 Reps: 12 *Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into 5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21 seconds of holds.
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