---
title: '20 Min Full Body Workout For Beginners (Follow Along) | Men & Women'
source: 'https://youtube.com/watch?v=cO8cccJkQ1c'
video_id: 'cO8cccJkQ1c'
date: 2026-06-28
duration_sec: 0
---

# 20 Min Full Body Workout For Beginners (Follow Along) | Men & Women

> Source: [20 Min Full Body Workout For Beginners (Follow Along) | Men & Women](https://youtube.com/watch?v=cO8cccJkQ1c)

## Summary

This is a 20-minute full body workout designed for beginners, intended to be done at home without equipment. Consisting of four circuits, it aims to help both men and women build muscle, lose fat, and improve overall fitness. The video is a follow-along session led by the creator, Vivek, on the Fit Tuber channel.

### Key Points

- **Workout Introduction and Promise** [0:00] — This is a new 20-minute full body workout for beginners that can be done at home. The creator claims it can replace a gym workout.
- **Workout Structure** [0:30] — The workout is designed as four circuits of four minutes each, targeting all major muscle groups. Circuit 1 is a full-body warm-up.
- **Circuit 2: Strength Training** [5:00] — Circuit 2 focuses on strength training with 8 exercises (20 seconds work, 10 seconds rest). Exercises include push-ups and squats with easier modifications available.
- **Mid-Workout Encouragement** [9:00] — After two circuits, the creator encourages viewers to rest and hydrate. They remind viewers that taking short breaks is okay but not to abandon the workout.
- **Circuit 3: Dumbbell Exercises** [12:00] — Circuit 3 uses dumbbells (or water bottles) for 7 exercises (30 seconds work, 10 seconds rest). Exercises include dead flies, diagonal press, and overhead press.
- **Circuit 3 Completion** [14:10] — Circuit 3 ends. The creator announces a 30-second rest and prepares for the final circuit focused on the core.
- **Workout Completion and Cool Down** [18:30] — The workout ends. The creator instructs viewers to lie down, relax, and feel the sensations in their body. They emphasize the benefits of the workout throughout the day.
- **Conclusion and Sponsor Message** [19:43] — The creator encourages consistency, addresses potential soreness, and promotes a face wash sponsor (Mama Earth’s Upturn Face Wash) with a discount coupon.

### Conclusion

This 20-minute full body workout for beginners is structured into four circuits covering warm-up, strength training, dumbbell exercises, and core work. The video emphasizes consistency, proper form, and the availability of easier modifications, concluding with encouragement and a sponsor message.

## Transcript

this is a new 20 minutes beginners full
body workout for both men and women that
you can easily do at home having doing
this workout myself for the past couple
of months i can assure that this workout
can replace your workout in the gym it
will not just help you build muscle and
lose that extra fat but will bring about
an ideal shape of your body this video
is powered by mama earth's upturn face
wash well more about it later now don't
just watch this video come get ready and
let's do this together
[Music]
hello friends welcome to fit tuber i
have designed this workout in the form
of four circuits of four minutes each
tapping almost every major muscle group
most of the exercises are new and more
effective but don't worry i'll be
sharing easier versions of them along
just be with me and let's begin all
right get ready for the first circuit
which is kind of a full body warm up a
total of eight exercises 20 seconds of
each exercise with 10 seconds of rest in
between come on get ready for the first
exercise which is neck circles start
first rotate your neck for 10 seconds in
anticlockwise direction
no need to rush maintain your own pace
now change the direction rotate in
clockwise direction for 10 seconds
an excellent movement to relieve any
tension in the neck muscles
good 10 seconds rest
now get ready for arm circles legs
shoulder width apart body straight
rotate a full wide circle with both your
arms together just like that let's go
first forward for 10 seconds
and then 10 seconds backward
stretches the chest shoulders and arms
all at once do it slowly maintaining a
proper muscle mind coordination breathe
normally
good job 10 seconds rest next exercise
is side stretches
body in the same position hands forward
start first rotate to your left come to
the back original position and then move
to your right slowly come back and then
move to your left again rotate as back
as you can without straining yourself
come on just 10 more seconds
[Music]
good 10 seconds rest
now get ready for high knee march
all right keep your feet shoulder width
apart and march at the same place with
your knees held high
left right left right yes that's right
a great move that engages not just the
lower body but also your core and
shoulder area
[Music]
great
going
rest for 10 seconds
let's move on to boxer shuffle
[Music]
start you know this one right just how a
boxer shuffles yes keep going
this circuit of body stretching and
warming exercises is kind of a
preparation for the body
it will help you perform better for the
three upcoming circuits
excellent 10 seconds rest
now we are heading towards body circles
keep your legs a bit white starting from
the bottom stretch one full circle in an
anti-clockwise direction
stop at the bottom and then from the
same point stretch a circle in a
clockwise direction do it slowly in a
controlled manner feel your back
shoulder and core muscles getting
engaged easy isn't it come on just two
more exercises after this one and we are
done with the circuit
good job 10 seconds rest
the next exercise is knee touches
ready let's go
feet shoulder width apart arms in front
now march high trying to touch your
knees to your hands
do as best as you can
come on just 10 more seconds to go
it will instantly energize your lower
body
[Music]
great going
and done
now get ready for the final exercise of
this circuit jumping jacks
you will love this one come on let's
finish it move your arms parallel to the
side waves
jumping jacks an amazing exercise to get
that blood pumping all around the body
just 10 more seconds
[Music]
5 more seconds
and circuit 1 is over well done
now take rest for 30 seconds relax do
some deep breathing sip some water if
you like not too much just to rinse them
out 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 will
give you a good pump we'll be showcasing
some easy beginner moves alongside so
don't worry just take a deep breath in
and get ready to kill it we will begin
with normal push-ups start hand
symmetrical not too wide body straight
hips a bit up all the way down and all
the way up full range of motion if you
can't do it no problem do this easy
version breathe in when you go down and
breathe out when you are up proper
breathing will help you perform better
without making you feel exhausted
nothing beats a push-up good 10 seconds
rest take a deep breath in and slowly
breathe out through your nostrils all
right get ready for squats
let's begin feet shoulder width apart
hips moving back and down below your
knees just as if sitting on a chair
breathe in while you go down and breathe
out after coming up properly go down yes
and then come up basic yet best exercise
to work on your quads glutes and
hamstring just give your best focusing
on the target muscles and done
now get ready for lunges legs hip width
apart put the left leg forward bend both
your knees at an approximately 90
degrees let's go
remember you breathe in when you lunge
and you breathe out when you come up yes
just like that 10 seconds for one leg
and 10 seconds for the other
break going
5 more seconds
and done rest for 10 seconds
breathe in breathe out and get ready for
close grip push-ups
start slightly different to the normal
push-ups in this one we keep our hands
closer shoulder-width apart rest range
of motion remains the same apart from
the chest it will put a significant
effect on your triceps and shoulders if
this movement is hard for you go ahead
with the beginner movement just go at
your own pace
almost done
good job take rest
all right our next movement is sumo
squats
start take a wide stance toes pointed
out
as you lower down to squat see that your
chest stays up
don't fall forward do it slowly knees
pointing out and you will feel the outer
edges of your hips firing up keep your
hands wherever comfortable
yes you are doing it right
and done awesome 10 seconds rest our
next movement is pike push-ups
let's do it hips raised high palms under
the shoulders lower the head close to
the floor elbows bending backwards
notice that your knees will remain
extended always the pipe push up builds
shoulder strength and improves core
stability yes come on just five more
seconds
and done
tired don't worry the next move is
easier
it's a squat hold
come on
feet slightly wider than shoulder width
apart hands around the shoulder
come as low to 90 degrees position and
just hold it there
a great endurance exercise also helps in
the posture of upper body
just hold on
five
four
three
two and done perfect ten seconds rest
just one exercise and we are done with
the circuit
the diamond push-ups
[Music]
start palm shaped as diamond and placed
under the chest if this is hard for you
go ahead with the easier move
any time in between you feel tired take
a few seconds rest that's okay but
please do not abandon the workout
remember that's the only way you fail
keep doing
3
2
1 and done 30 seconds rest awesome you
have completed two circuits at your back
we are already halfway this workout just
two more circuits 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 seven
exercises each for 30 seconds this time
and then 10 seconds of rest fired up
come on let's start with real dead flies
use dumbbells that you're comfortable
with two three five kg doesn't matter
bend your knees back straight palms
facing in towards each other head up
just go straight out to your sides
exhale on the way up inhale on the way
down if you can't get it too high that's
okay do as best as you can keep your
motion controlled and breathe properly
it will help one of the best exercises
to train your upper back region just 5
more seconds
and done take 10 seconds rest
you can drop the dumbbells if you want
next we move on to the diagonal press
start
if two dumbbells are hard for you do it
with single dumbbell just keep the range
of motion nice and controlled
from the chest straight up diagonally
and then come back
as you move up breathe out
while coming down breathe in
simple yet highly effective move that
engages your shoulders chest and arms
come on keep it up
five
four
three
two and done
ten seconds rest
next is side lateral to front raises
let's go elbows a bit bent raise your
weights to shoulder height then move
your weights at the front keeping your
arms extended now lower the weight down
on the next repetition raise the weights
to the front then laterally and finally
move down to the starting position if
you are finding this move to be little
difficult you can do the simple front
raises or the simple laughter raises
do it slowly without swinging or jerking
great work we are almost done three
two
one and rest
our next movement is focused on arms the
zotpan curls
[Music]
start with a slight variation to a
normal bicep curl in this movement while
you come down rotate your dumbbell with
the palms facing downwards
keep the range of motion slow and
controlled
keep the focus on your biceps
exhale as you lift and inhale as you
lower down
feel the tension generating in your
biceps and forearms
five more seconds
three more seconds
good job and rest
moving on to the overhead press
you can do this with just one dumbbell
as well
start
just make sure that you do not bend your
elbows too much
with every rep you can feel your triceps
getting worked out
easy and controlled
breathe in as you come up and breathe
out while going down
keep going you are killing it come on
just 10 more seconds
5 more seconds
and 10 seconds rest
[Music]
the next exercise in this circuit is a
kickback with single dumbbell
bring your body to this position
then just kick back you can instantly
feel your triceps piping up
slowly come down and kick back come down
and kick back breathe out as you kick
back
such an effective exercise for the
triceps come on give your best
10 seconds
just one more exercise left in this
circuit
five seconds
[Music]
and done and we come to the final
exercise of this circuit which is
sideway calf raises
[Music]
let's begin
place your feet kept outwards and then
raise them up and down
up and down completely up and slowly
down
this one is easy right works like a
breather for the upcoming circuit
feel the tension generating in your calf
muscles
just 10 more seconds and we are done
with the circuit come on
great work
keep going
and great work circuit 3 is complete
well done you deserve a 30 seconds rest
sip in some water if need be deeply
breathe in and breathe out preparing for
the final circuit which is focused on
the core the abs are you up for it i'm
sure you are we will be doing 8
exercises 20 seconds of each exercise
and then 10 seconds of rest pumped up
yes come on let's begin with 90 degree
situps lie on the mat with your legs
stuck like that stuck
now slowly push your upper body up
breathe out when you go up
can you feel your upper abs firing up
yes keep going just 10 more seconds
five
four
three
two and done good job take ten seconds
rest breathe in deeply slowly breathe
out and get in position to do the
penguins
it's easy i promise
start
lie down heels close to your hips then
in half setup position lean side to side
to tap your toes
this will engage your obliques aka the
love handles
[Music]
five more seconds
and done take rest
take a deep breath in and get ready for
leg raises
[Music]
start
raise both your legs till about a 45
degree angle is reached and then come
down don't touch the floor
breathe out as you raise and breathe in
as you come down
maintain your own pace
five
four
three
two
one and great job rest
take a deep breath in and get in the
position for side to side plank
[Music]
all right start
if this one is hard for you go ahead
with normal plank
amazingly effective not just for the
sides but complete
core 10 more seconds to go
we are almost done
and rest
four exercises done just four more to go
gear up for two touches
get in the position and go
do as best as you can
just 15 seconds to go stay focused
breathe out as you move up
slow and steady
five
four
three
two
one
and well done
just three more exercises take a deep
breath in and get ready for side
climbers
this one is not that difficult start
toes close to hips move your body
diagonally yes just like that
great going
just 10 seconds left
5 more seconds
3
seconds and rest we are almost done just
two more come on get ready for flutter
kicks
[Music]
all right raise your legs to around 30
degrees and kick alternatively
keep breathing
keep your core tight feel the tension
just 10 more seconds
[Music]
5
4
three
two
one and great job take rest
moving to the final exercise yes just
one the knee to elbow plank come on you
have done it before just give me 20 more
seconds and i promise you won't regret
it
[Music]
15 more seconds and we are done with
this workout
keep going
left
right
left
five more seconds
three
two one and you have killed it
just lie down close your eyes and relax
feel the sensations in your body
feel your breath
every cell in your body is thanking you
they feel cared 20 minutes and you give
it all
you have done it yes be proud of
yourself
be proud that you choose to work out
than to sleep an extra 20 minutes
see how good you are feeling now what an
amazing start to the day isn't it
you have set the right tone for the day
the benefits of which you will reap all
day long
not just that you will lose that
stubborn fat and gain healthy muscle
mass that you will do plus you will
experience height and energy levels
better concentration at work and most
importantly you will remain cheerful
with that thought promise yourself that
no matter what you will come back
tomorrow and work it out again i will be
waiting for you now slowly open your
eyes and get to work
i wish you a great day ahead
so friends how was it i hope you enjoyed
it if you feel little soreness in any of
your body part don't worry that's
completely normal it is actually a sign
of growth just be regular and in a few
days all the pain will cease to bother
you all right then i'll see you tomorrow
at the same time with this workout
session you'll be there right if you
want me to make more such workout videos
please don't forget to give this video a
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for this video you can now support my
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also follow me on instagram my name is
vivek i thank you so much for watching
[Music]
you