---
title: '20 Min Full Body Workout Routine for Beginners (Follow Along) | No Gym'
source: 'https://youtube.com/watch?v=AzV3EA-1-yM'
video_id: 'AzV3EA-1-yM'
date: 2026-07-01
duration_sec: 1225
---

# 20 Min Full Body Workout Routine for Beginners (Follow Along) | No Gym

> Source: [20 Min Full Body Workout Routine for Beginners (Follow Along) | No Gym](https://youtube.com/watch?v=AzV3EA-1-yM)

## Summary

This 20-minute full-body workout is designed for beginners of all genders and can be done at home without gym equipment. The host, Vivek, guides viewers through four timed circuits that combine a warm-up, strength training, dumbbell (or water bottle) exercises, and a core-focused finisher.

### Key Points

- **Workout Structure** [0:32] — The workout is designed as four circuits of four minutes each, covering almost every major muscle group.
- **Circuit 1: Warm-Up** [0:45] — Full body stretch and warm-up: 20 seconds of each exercise (arm swings, side rotations, side locks, standing crunches, twisters, butt kicks, cross stretch, jumping jacks) with 10 seconds rest.
- **Circuit 2: Strength Training** [5:10] — Eight strength exercises (normal push-ups, squats, squat jumps, diamond push-ups, squat jumps, push-ups, squat hold, diamond push-ups) - 20 seconds each, 10 seconds rest.
- **Circuit 3: Dumbbell Work** [9:26] — Seven dumbbell exercises (rows, shoulder press, front raises, lateral raises, bicep curls, tricep kickbacks, calf raises) for 30 seconds each, 10 seconds rest.
- **Circuit 4: Core Focus** [14:27] — Two cycles of four core exercises (knee touches, Russian twists, bicycles, knee-to-elbow plank) - 20 seconds each, 10 seconds rest.
- **Results Timeline** [19:21] — Consistency daily will show visible results within 15 days.

### Conclusion

This workout is effective for building muscle and losing fat, with a promise of visible results in 15 days if done daily. The host encourages consistency and offers modifications for all ability levels.

## Transcript

this is beginner's 20 minutes full body
workout routine for both men and women
that you can do at home of course the
gyms have now been open but how really
safe they are is questionable but not to
worry having done this workout myself
for the last three months i assure you
that it can replace your workout in the
gym it will not just help you build
muscle and lose that extra fat but will
also bring about the true shape of your
body this video is powered by marmars
tea tree and argan hair mass well more
about them later now don't just watch
the video get ready come let's do this
together
[Music]
hello friends welcome to fit tuber i
have designed this workout in the form
of four circuits or four minutes each
tapping almost every major muscle group
don't worry if you are a complete
beginner i'll guide you at each step
let's begin all right get ready for the
first circuit which is a kind of a full
body stretch and warm up 20 seconds of
each exercise with 10 seconds of rest in
between come on let's begin with arm
swings first forward swings for 10
seconds aim for 10 reps this will open
up your shoulder joints
all right now backwards again 10 seconds
10 reps good
do as best as you can making a muscle
mind connection throughout
10 seconds rest
[Music]
get ready for side rotations
all right first to the left side legs
not too wide body straight rotate your
upper body as far as you can
now to your right slowly and comfortably
good 10 seconds rest
next exercise is side locks
legs a bit wide hands up just like that
first rotate to your left come back to
the original position and then move to
your right slowly come back and then
move to your left again stretches your
upper body completely just 20 seconds
good 10 seconds rest
now we are moving on to standing
crunches
start remember to engage your core as
you crunch this circuit of body
stretching and warming exercises is
extremely important for the body to
prepare for the three upcoming circuits
great going
[Music]
good 10 seconds rest
let's move on to twisters
start
body straight legs close short jump side
to side easy isn't it come on
simple exercises yet so crucial to get
that blood pumping all around the body
and done
the next exercise is butt kicks
[Music]
start simply jumping as if kicking your
own butt do as best as you can making a
muscle mind connection throughout
good
just 10 more seconds
and done
our next movement is cross stretch
start bend forward trying to touch your
left foot with right hand and then your
right foot with left hand
just go as low as you can don't push too
much comfortably maintaining your own
pace feel your back muscles getting
engaged
done
the final exercise of this circuit is
jumping jacks
you have got this come on let's finish
up this is a full body movement exercise
do it properly as it will really help
you perform well in the next circuit
once arms to the side and then arms
forward parallel to each other just 10
more seconds
great going
and circuit one is over well done
now take rest for 30 seconds relax do
some deep breathing sip some water if
you would like to not much just to rinse
the mouth our circuit two is a set of
eight exercises focusing on strength
training again 20 seconds of each
exercise and then 10 seconds of rest
this one is going to be harder but don't
worry i'll be showcasing some easy
beginner moves alongside take a deep
breath in come on let's kill it let's
begin with normal push-ups start hand
symmetrical body straight hips little up
all the way down and all the way up if
you're not able to do even a single
push-up no problem do the easy version
you can do it at your own pace there is
no hurry but do it don't stop probably
the best compound movement engaging your
chest shoulders and arms beats all gym
equipment keep going
almost done good take 10 seconds rest
breathe in deeply slowly breathe out
all right let's do squats
start keep your feet shoulder width
apart hips moving back and down below
your knees just like you sit on a chair
an amazing exercise to strengthen the
quads glutes and hamstrings do as best
as you can maintain your focus on the
targeted muscles it will set an ideal
rhythm for the next exercise which is
squat jumps and done 10 seconds rest
same position same movement with a
slight twist the squat jumps
start this climatic movement not only
helps strengthen your lower body but
also improves cardiovascular endurance
do it comfortably landing in a
controlled manner yes just like that
great going just 5 more
seconds done
rest for 10 seconds breathe in breathe
out get ready for diamond push-ups
place your palms under the chest making
a diamond
start if this movement is hard for you
no worries go ahead with the beginner
movement the idea is to keep doing just
go at your own pace
it engages your arms in a big way almost
done
give your best just five more seconds
good job
alright now get ready for another round
of squad jumps
go if you're feeling tired you can
instead do a normal squat no issues go
ahead with the easy move or even take a
few seconds rest it's fine but please do
not abandon the workout that's the only
way you fail
just five more seconds
and done awesome 10 seconds rest
our next move is push-ups normal
push-ups
get to the position and start
just 20 seconds maintain your own pace
just two more exercises after this and
we will be through this circuit come on
keep up the spirit
five more seconds
and done feeling tired don't worry the
next move is easier it's a squat hold
feet slightly wider than shoulder width
apart hands around the shoulder come as
low to 90 degrees position and just hold
that position great endurance exercise
also helps in posture of upper body just
hold on 10 more seconds
5 seconds
[Music]
and done
so we move to the final exercise of this
circuit the diamond push-ups once again
come on take a deep breath in palms
under the chest and start this compound
movement hits your triceps chest and
shoulder all at once
this is the last one in this circuit
keep doing
five
four
three
two
one and done great job you have
completed two circuits pat your back
you're already halfway this workout just
two more circuits rest for 30 seconds do
some deep breathing recover your energy
levels sip some water if you like our
next circuit involves the use of
dumbbells but if you don't have them
it's okay just use two filled water
bottles 7 exercises each for 30 seconds
this time and then 10 seconds of rest
use dumbbell weights that you are
comfortable with 2 3 5 kg etc starting
with dumbbell rows
keep your feet hip width apart hinge
your hips back lean the torso forward
pull the dumbbells just like that
breathe in and breathe out back should
not be bent this compound movement is a
must for back training and also engages
the shoulder muscles
can you feel the tension generating in
your back muscles yes keep doing
focus throughout on the target muscles
just 10 more seconds
and done take 10 seconds rest do not
drop the dumbbells next we move on to
shoulder press
hold the dumbbell in line with your
wrist and elbow yes like that push the
dumbbell vertically up fully extending
your elbow then slowly down
up and then slowly down great exercise
for front of shoulder maintain a muscle
mind connection throughout helps a lot
just 10 more seconds
almost done
take rest breathe in deeply slowly
breathe out
next is front raises
come on feet at the same position
dumbbells in line with the shoulders
move them straight front up and then
slowly down if you can't do both arms at
once do alternate
this exercise along with shoulders also
impacts your upper chest bring the
dumbbells a bit slow down you will feel
the difference up and then slowly down
just 10 more seconds
5 more seconds
and done rest for 10 seconds and then we
move on to the next exercise which is
lateral raises
[Music]
start
simply raise the dumbbells to the
shoulder level by moving the arm
sideways keep your elbows a little bent
and come down this isolation exercise
strengthens the entire shoulder muscles
again while coming down be a little slow
breathe in and breathe out keep going
almost done
good job
moving to the next exercise of this
circuit the bicep curls
take a deep breath in and start both the
dumbbells at once shoulders relaxed
controlled range of motion moving up and
then slowly moving down breathe in when
you go up and breathe out while you come
down you can instantly feel the tension
generating in your biceps slowly and
steadily keep going
just 10 more seconds
five more seconds
and done just two more exercises to go
and then we are through this circuit
let's do the tricep kickbacks
start bend your body forward torso
pushed back dumbbells in this position
move the dumbbells up squeezing the
triceps at the top if you're not
comfortable do one hand at a time make
sure to squeeze the muscle at the top
that's what make this movement so
effective for the tricep muscles don't
just swing slow control movement yes
five more seconds
we are almost done awesome
coming to the final exercise of this
circuit the car phrases it's not tiring
stand straight feet close just raise the
calves and then down that's it raise
completely and then slowly down you can
take the support of a wall if needed up
and then slow down up and then slow down
feel the tension generating
just 10 more seconds and we are done
with the circuit come on
five more seconds
and done great work all right so circuit
three is complete well done take 30
seconds rest
deeply breathe in and breathe out
preparing for the final circuit which is
focused on the core the abdominal
muscles so are you up for it i'm sure
you'll love the after effect we will be
doing two cycles of 4 exercises 20
seconds of each exercise and then 10
seconds of rest completing the full
circuit of 4 minutes
all right now get ready and lie down on
the mat just like that we will begin
with knee touch extremely effective for
upper abs simply stretch your arms
forward touch the knees and move back
still keeping the upper body above the
ground throughout the range of motion
just 10 more seconds
breathe out every time you touch the
knee that will put even more pressure
five
four
three
two one and done
good job breathing deeply slowly breathe
out and get in position to do russian
twists
[Music]
start
you can even hold a dumbbell while doing
it for more stress control motion focus
totally on abdominal muscles
10 seconds left
5 seconds
and done awesome lie down rest breathe
deeply and get ready for bicycles
ready start elbows touching the opposite
knees your core will instantly feel the
burn but don't stop 15 seconds more
10 more seconds
5
4
3
2
1
done great job
rest take a deep breath in and get in
the position for knee to elbow plank
start if that's hard for you go ahead
with normal plank knee to elbow plank is
super effective for sides and overall
core muscles
[Music]
10 more seconds to go
almost done
5
4
3
two one and
rest now we will repeat the same cycle
starting with knee touches again
take the position and go
[Music]
just 15 seconds to go
stay focused slow and steady
10 more seconds
five
four
three two
one and well done take rest take a deep
breath in and get ready for russian
twists
go only for 20 seconds towards the left
then right
left then right 15 seconds more
just 10 more seconds
almost there
five four
three
two one and done take rest we are almost
done come on bicycles again
ready start maintain your own pace
control range of motion with full focus
on the core
breathe in and breathe out breathe in
breathe out just 10 more seconds
5
4
3
2
1 and great job take rest
moving to the final exercise knee to
elbow plank
come on just 20 seconds and we are done
with the workout keep going left
right
left
right
more seconds
five more seconds
three two one and done awesome
just lie down close your eyes and relax
see how satisfied and rejuvenated you
are feeling now what an amazing start to
the day isn't it were you feeling a
resistance in the beginning but now you
would be thanking yourself that you did
it yes you did it be proud of it thank
yourself for not succumbing to lethargy
procrastination and the rest of it and
you will reap the benefits of spending
these 20 minutes throughout the day not
only in the form of muscle building or
fat loss but also in the form of height
and energy levels better concentration
and most importantly a happy mind now
promise yourself that you will return
back tomorrow and follow this workout
routine no matter what with this thought
and feeling open your eyes and get to
your daily chores so friends how was it
i hope you enjoyed this workout session
now you might feel a little pain in your
muscles for the first couple of days but
please don't let that stop you from
attending this workout session daily
doing so i assure that you will start
seeing visible results within 15 days
alright then i'll see you tomorrow at
the same time also if you want me to
make more workout videos please don't
forget to give this video a big thumbs
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[Music]
you