Workout of the week: 20-min functional bodyweight workout

12th August 2024

ALL LEVELS / functional bodyweight workout / 20 minutes

Equipment: Gym mat

Summer is the ideal time for simple, equipment-free workouts you can do anywhere. As temperatures rise and summer vacations begin, it’s tempting to find all sorts of excuses to skip exercising — but not with this functional bodyweight workout.

Consisting of 4 exercises, you’ll have to perform 10 rounds following this particular order of reps: 20-18-16-14-12-10-8-6-4-2. Basically, in the first round, you must do 20 reps of each exercise, and then you’ll have 2 reps less every round. For an added challenge, the idea is to complete this session in just 20 minutes.

Burpees
Squats
Push-ups
Single-leg tuck-ups

Let’s go!

WORKOUT SETUP

4 exercises
20 reps each in the 1st round
2 reps less every subsequent round
10 rounds in total
No rest between exercises and rounds
20 minutes
Equipment: Gym mat

WORKOUT EXERCISE LIST

10 rounds

1 – Burpees

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor before the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – Squats

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Stand on your feet, placing them at the same distance as that of your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
Repeat.

3 – Push-ups

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.