20 Minute Full Body Workout At-Home For Women
All you need for this 20-minute full-body workout is your body and a resistance band! This at-home workout for women hits all major muscle groups and will help you shed fat and get strong. And since so many of us have trouble finding time for exercise (learn how to make time for fitness) this workout is wrapped up in under twenty minutes.
Only three rounds in this at-home, 20-minute full-body workout, and six exercises. Grab a red resistance band (one of my top four pieces of workout equipment), a pair of sliders (hack below), and something to step on.
Benefits Of This 20-Minute Full-Body Workout
I believe in knowing why you’re doing the exercises you’re doing and not just following along blindly! Not all exercises are beneficial to moms and so much is individualized. Below is why this at-home workout is a great fit for busy days.
- it targets the entire body
- this workout uses minimal equipment
- full-body home workout that targets the posterior chain
- the home workout focuses on functional core exercises
What Can I Do Instead Of Donkey Kicks?
Donkeys kicks are a very intermediate movement and while they’re amazing for women, they’re not always practical for new moms.
If you need to substitute them, I’d suggest working on inverted pikes instead. To do this, come into a down dog position (the wider apart the feet the less hamstring flexibility you need). Keep the elbows tucked to your head, flex the elbows, and bring the head down towards the floor.
Keeping the elbows tucked press back up to full extension shrugging at the top of the movement.
Exercises In The 20-Minute At-Home Workout
• Bear crawls
• Donkey kicks
• Banded deadbug
• Sliding ham curl
• Band face pull
Hack: No sliders? Use socks on a hardwood floor or paper plates on carpet!
Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home
20 Minute Full Body Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be! When working out at home you really want to focus on muscle engagement and activation, not just going through the movements.
By doing this, you’ll get a bigger bang for your buck in terms of results- something we’re all hoping for!
- Start with the opposite hand to foot
- Begin with small steps
- Engage the arms and push through them
- Start with mini hops
- Maintain a pelvic tilt
- Pull ribcage down
- Don’t bounce off the back leg
- Control the step-down
Sliding hamstring curl
- Use glutes to raise hips
- Keep the toes to the ceiling
- Move through the shoulders not the arms
- Pinch the shoulder blades on your back when pulling
And of course, if you need more (more support, more visual, more accountability!) hit up my follow-along workout page! All you need to do is choose your workout, hit play, and work out WITH me.
Don’t Forget To Pin This Full-Body At-Home Workout
Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.