How to Sculpt Your Body at Home With Just A 20-Minute Workout

If you’re looking to make the most of your time in quarantine by getting (or keeping) in shape, this is the perfect workout for staying on track. Each move targets a different area or muscle group so you’re sure to get a well-rounded workout. By the time all of this is over, we’ll be bouncing quarters off that backside of yours!

No equipment is needed. Just bring your best Self, some sturdy workout shoes and a desire to give 100%, for just 20 minutes. Everything else you need is contained in the steps below.

Ready? Set?

Squat

Muscles utilized: quadriceps, calves, hamstrings, and lower back

How to:

Stand with your feet parallel, slightly wider than shoulder-width apart.

Sit back, as if you were sitting back in a chair. Keep your chest up and gaze forward.
Make sure that your knees stay behind your toes.
Stand back up.

Repeat 12 times.
Do a total of 3 sets, with a 30-second rest between sets.

Side plank with leg lift

Muscles utilized: abs, glutes, and outer thighs

How to:

Choose the side plank position that suits you: on your forearm or with your arm extended.
Lift your top leg to approximately 45 degrees.

Lower it to the starting position.
Repeat 15 times.
Change sides and repeat 15 times on the other leg.

Do a total of 3 sets, with a 30-second rest between sets.

Reverse leg raise

Muscles utilized: glutes, quadriceps, hamstrings and abs

How to:

Begin on hands and knees.
Lift your right leg behind you so it forms a straight line from your head to your toes.
Look beneath you and make sure your right hip isn’t lifting up. Hips should stay square to the floor through the whole movement.

Return to starting position.
Repeat 15 times with the right leg.
Repeat 15 times with the left leg.

Do a total of 3 sets, with a 30-second rest between sets.

Reverse leg lift

Muscles utilized: glutes, quadriceps

How to:

Begin on hands and knees.
Lift your right leg directly behind you, keeping the knee bent.
Look beneath you and make sure your right hip isn’t lifting up. Hips should stay square to the floor through the whole movement.

Return to starting.
Repeat 15 times with the right leg.
Repeat 15 times with the left leg.

Do a total of 3 sets, with a 30-second rest between sets

V-up

Muscles utilized: upper and lower abs, lower back, glutes

How to:

Lay flat on your back with arms extended, backs of hands on the floor.
Raise your legs and touch your feet with your hands, creating a V-shape with your body.
Return to the starting position.

Repeat 12 times.
Do a total of 3 sets, with a 30-second rest between sets.

Note: If necessary, v-ups can be done by raising only one leg, and alternating legs.

Hip raises

Muscles utilized: glutes and hamstrings

How to:

Lay flat on your back.

Bend your knees and place feet on the floor hip width apart.
Lift your pelvis up toward the ceiling, trying to make a straight line with your body from knees to chest.
Return to the starting position.