---
title: 'Bodyweight Calisthenics for Beginners – 20 Min Full Body Workout'
source: 'https://youtube.com/watch?v=66wcawvxnHc'
video_id: '66wcawvxnHc'
date: 2026-07-01
duration_sec: 1697
---

# Bodyweight Calisthenics for Beginners – 20 Min Full Body Workout

> Source: [Bodyweight Calisthenics for Beginners – 20 Min Full Body Workout](https://youtube.com/watch?v=66wcawvxnHc)

## Summary

This is a 20-minute full body calisthenics workout designed for beginners. The workout is bodyweight only, featuring 30 unique beginner-friendly exercises with a timer of 30 seconds work and 10 seconds rest, preceded by a 4-minute warm-up. Participants need only a mat and optionally a chair or sofa for assisted exercises.

### Key Points

- **Workout introduction and setup** [0:00] — The video introduces a 20-minute full body calisthenics workout for beginners. It is bodyweight only, with a 4-minute warm-up and a 20-minute workout. The timer is 30 seconds of work, 10 seconds of rest, with 30 unique beginner-friendly exercises. Required equipment: a mat and a chair or sofa for assisted exercises.

### Conclusion

The workout is designed to be accessible for beginners with bodyweight exercises only and minimal equipment. It promises a full-body routine with 30 unique exercises in a timed format.

## Transcript

Hello everyone and welcome in today's 20
minute full body calisthenics workout
for beginners. This workout is body
weight only. We will have four minutes
warm up besides of the 20 minutes
workout where the timer will be on 30
seconds of work and no rest. And we will
jump straight into the 20 minutes
workout where the timer will be on 30
seconds of work, 10 seconds of rest. We
will have 30 unique exercises uh
beginner friendly. All you need is a mat
and a chair or sofa for some assisted
exercises. And that's it. So, let's go
and have fun.
[Music]
Let's just do what you want to. Please
don't be polite cuz I like your
attitudes. Let's forget about a curfew
cuz all that is stuck in my head. It's
me and you. Hold speed and my heart is
racing, but I'm not sure I want to place
it. Cuz it only does this with you.
Our bodies meet. I can feel the tension.
Move us into the next dimension. Let's
just let our bodies be true.
We make out, but thrill of it. Mess
around for the thrill of it. Don't stop
now. Never let this end. For the thrill
of it, we can have with no regrets. We
make out for the thrill of it. Best
around for the thrill of it. Don't stop
now. Never let this for the we know the
world.
[Music]
Let's live life without regrets. Girl,
put your faith in me. Even though we
just met, let's forget about a curfew.
Cuz all that is stuck in my head. It's
me and you both speeding. My heart is
racing, but I'm not sure I want to face
it. Cuz it only does this with you. Our
bodies meet. I can feel the tension.
Move us into the next dimension. Let's
just let our bodies be true.
We make out for the thrill of it. Mess
around for the thrill of it. Don't stop
now. Never let this end. The feeling
that we know
we know
[Music]
we make out for the thrill of it. Mess
around for the thrill of it. Don't stop
now.
Yeah.
Heat. Heat.
I feel
[Music]
really
feeling.
[Music]
Hey girl, you look a little unsure.
I see you hiding in the light
on the edge of the dance floor
where the nails burning bright.
We should be dancing now. Dance with me.
It's all right. She doesn't dance with
me. It's all right. She doesn't dance
with me. It's all right.
Now baby.
[Music]
Yeah.
So yeah,
I know we're hungry and a crappy cup
to a knife club queen.
[Music]
Now you're winning every dance
with most ones every single
night.
It's all like this.
Heat. Heat.
I think
[Music]
this Yeah,
I'm in the lead. We're doing fine. You
show me yours. I show you mine. You're
in the lead. We're doing fine. You show
me yours. Baby,
[Music]
[Music]
baby, I wake up
like this.
Heat. Heat.
[Music]
Oh yeah.
I would never ask you to give up.
I just want to give you all I can.
There's nothing but you, baby, and I
can't get enough. There's something that
you give me and I can't get enough. You
don't need to tell me that you love me.
I don't mind waiting for it to show
something but you, baby, and I can't get
enough. There's something that you give
me and I can't get enough.
Ooh yeah. Don't tell me I don't stand a
chance. Ooh yeah. for you. I'll be a
different man. Oh yeah. This is where
I'm meant to be. Oh yeah. Oh yeah.
[Music]
This is where I
[Music]
show me the ropes. I hold you tight.
Never let you go or let you down.
There's nothing but you, baby, and I
can't get enough. There's something that
you give me and I can't get enough.
So yeah, don't tell me I don't stand a
chance. So yeah, for you I'll be a
different man. Oh yeah. This is where
I'm meant to be. Oh yeah. Oh yeah.
I want to start
with you.
I'm going to stop.
[Applause]
[Music]
Heat.
Heat.
[Music]
Heat. Heat. Heat.
[Music]
I'm thinking back on all those times
when I closed off from all that I could
become. Eager but too scared to cry.
Wanted to please my friends but it felt
like the end
of myself.
I was shut down and all drained out.
I was lost
so I had to change.
Yeah. I shook off all the bad vibes. cut
me loose from the pettiness they turn on
me. But now I am perfectly free to be
me.
This is who I am. This is This is who I
am now.
No matter what they say,
this is who I am. This is This is who I
am now.
on
[Music]
dream.
They think that I have lost my mind
that I'm not being true. But they don't
have a clue cuz this is me when I cut
out
all the shallowess and everything I sit
in
a small frame. But I won't play your
game
anymore.
So I had to change.
Yeah. I shook off all the bad vibes. cut
me loose from the pettiness they turn on
me. But now I am perfectly free to be
me.
This is who I am. This is This is who I
am now.
No matter what they say,
this is who I am. This is This is who I
am now.
Heat. Heat. Heat.
my dream.
I'm going to let them talk.
[Music]
But I am following nobody else. How can
I be resentful
when I finally respect myself?
Should
all the bad vibes cut me loose from the
pettiness they turn on me. But now I am
perfectly free to be.
[Music]
This is who I am. This is this is who I
am now.
No matter what they say,
this is who I am. This is This is who I
am now.
[Music]
down.
Hey now, honey, I've been driving around
in my car, looking for some kind of open
bar. It's going to be all right. Going
to be all right. Got no money, but I'll
work it out with my charm. Having a good
time and doing no harm. It's going to be
all right. Going to be all right. And
now honey, I've been driving around in
my car looking for some kind of open
bar. It's going to be all right. Going
to be all right. Got no money, but I'll
work it out with my charm. Having a good
time and doing no harm. It's going to be
all right. Going to be all right.
[Music]
Hey now honey in my car looking for some
kind of fun. It's going to be all right.
Going to be all right.
But I work it out with my charm. Having
a good time. It's going to be all right.
Going to be all right. Hey honey
in my car. Looking for some kind of fun.
It's going to be all right. Going to be
all right.
But I work it out with my charm. Having
a good time and doing no harm. It's
going to be all right. Going to be all
right.
[Music]
Hey honey
sing honey
ain't got no money
ain't got no Honey,
I think it looks so good.
[Music]
Make it look so good.
I think it looks so good.
You think it looks so good
tonight. Tonight.
[Music]
Hey now honey
in my car looking for some kind of fun.
It's going to be all right. Going to be
all right.
But I work it out in my trunk having a
good time. No harm. It's going to be all
right. Going to be all right. Hey honey.
It's going to be all right.
All right.
[Music]
All right. All right.
[Music]
Have a good time. Going to have a good
time. Going to have a good time.
Have a good time.
[Music]
[Applause]
You and me.
Everything that we've been through has
made us strong.
You won't believe we've had our great
but sorry there's a light inside of us.
It shows the way not looking for no no
cuz I got you.
I got you. Don't want to show oh show us
off show my
all that I need sugar cold but I'm
flying so high I don't even know if I'm
coming down you rock my boat when you
hold me so tight the world just
disappears in front of my eyes I'm
telling you why this ain't no madness
the smoke in the mirrors are memories
now The sun's come down like a river
rising way up above.
This ain't Yeah. This ain't no sugar
love.
[Music]
[Music]
This ain't Yeah, this ain't no sugar for
love. I stay in bed. I still got the
feeling that you're next to me.
Stuck in my head when lights go off.
You're everything that I could ever
want.
Your touch so soft. Not looking for no
no
cuz I got you. I got you. I got you.
Don't want to show
show us off. But you're my
all that I need. Try to s code but I'm
flying so high. I don't even know if I'm
coming down. You rock my boat when you
hold me so tight. The world just
disappears in front of my eyes. I'm
telling you why this matter is the smoke
in the mirror. Now the sun has come down
way up.
This
ain't no sugar.
[Music]
This ain't Yeah. This ain't no sugar for
love.
[Music]
[Applause]
Wondering around in a blurry time
in a foggy state
by ghost, but you're still alive.
There's no time away.
It is time to fire.
[Music]
We are in the dark.
[Applause]
[Music]
[Applause]
[Music]
Heat. Heat.
[Applause]
Heat.
[Music]
[Applause]
Heat.
[Music]
Heat.
Heat.
[Music]
[Music]
Heat.
[Applause]
Heat.
[Music]
Heat.
Heat.
[Music]
We need to find
you.
[Applause]
[Music]
[Applause]
Heat
[Music]
up here.
[Music]
Every day
since I was told that you don't want me.
But baby, you're just golden. You know,
I try to hold on to you. I can't stand
up cuz I'm not a kind of girl who paints
your perfect world.
Can't push set up. We're not living in a
frame. And this ain't just a game.
[Music]
I feel
I know you're concrete.
[Music]
You taste me. I know you're concrete.
Running around in circles.
You know that I'mma keep it cold with
you. I feel like breaking rules. On the
edge looking out with no parachute. You
know I'm dreaming about us too. Playing
around without a clue. On the edge
cleaning out
with us it's all or nothing.
But guess I need more of you.
With us it's all or nothing. But guess I
need more of you. You say it during the
night, but in the morning you sleep.
With us it's all or nothing,
but guess I need more of you.
With us, it's all or nothing. I guess I
need more of you. You say, but in the
morning you sleep.
[Music]
I had to convince my friends this time.
Think you're toxic to my mind, but I
know they don't know what you're all
about. The way you hold my body tight.
Staying up talking through the night.
Yeah, I know they just don't.
With us, it's all nothing.
Oh, but guess I need more of you.
With us it's all or nothing. But guess I
need more of you. You say it during
night, but in the morning you just
sleep. I need more
[Music]
with us. It's all nothing
for you.
[Music]
Why don't you stay?
Why don't we talk about this?
Why don't you stay? Stay.
Why don't we talk about this?
With us it's all or nothing.
But guess I need more of you.
With us it's all or nothing. But guess I
need more of you. Say you do, but in the
morning you sleep. With us, it's all or
nothing.