Get Stronger and Back Into Shape With This 20-Minute Bodyweight Workout by Kelsey Wells

Updated on 10/29/2020 at 10:05 AM

Sweat App

One of the most common ways to strength train is to use weights, but if you're new to exercising, recovering from an injury, or getting back into shape, it's best to begin by using your bodyweight before progressing to external resistance, such as free weights.

Kelsey Wells, a NASM-certified trainer and creator of the PWR programs on the SWEAT app, created this 20-minute, total-body bodyweight workout inspired by her new 10-week PWR Zero Equipment program, and it will leave you feeling energized and powerful.

"This full-body workout can help improve strength, boost metabolism, and build confidence with exercises that target your upper body, lower body, core, stamina, and coordination," Wells told POPSUGAR. We love that this workout is for all levels and can easily be modified or advanced depending on your fitness ability. If you're in need a quick sweat session, give this bodyweight workout a shot, you won't be disappointed!

Kelsey Wells's 20-Minute, Full-Body Bodyweight Workout

Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.

This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You'll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you'll advance to the circuit. Each exercise should be executed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout. If the exercises are too intense, take out the plyometric portion of the move. For example, instead of jump squats, perform controlled, bodyweight squats.

Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches, holding for 20 seconds or longer to increase your flexibility, to provide relief from potential cramping and reduce soreness and your risk of injury.

Superset 1, exercise 1: jump squat: 10 reps
Superset 1, exercise 2: jumping jack: 10 reps

Complete three rounds, then take one minute of rest before advancing to the circuit.

Commando: 50 seconds, followed by 10 seconds of rest
Ab bike: 50 seconds, followed by 10 seconds of rest
Lateral lunge: 50 seconds

Take 30 seconds of rest after each round of the circuit and one minute of rest after completing four rounds of the circuit.

Burpee (optional burnout): 60 seconds

Superset 1, Exercise 1: Jump Squat

Start standing with both feet shoulder-widths distance apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is your starting position.
On an exhale, push through your heels and jump up as high as you can, extending both your knees and your hips. Bend your hips and knees to land and return to the starting position, ensuring that you maintain "soft" knees to prevent injury.
This counts as one rep.
Complete 10 reps.

Superset 1, Exercise 2: Jumping Jack

Start standing with your arms by your sides and your feet hip-distance apart.
Quickly jump both feet outwards so they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.
Quickly jump both of your feet inward, and simultaneously lower your arms to return to the starting position.
This counts as one rep.
Repeat for 10 reps.
Repeat this superset for a total of three rounds, then take one minute of rest before starting the circuit.

Commando

Start by placing your forearms on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
On an exhale, lift up your right forearm, placing your hand firmly on the mat directly below your right shoulder, and push up onto your right hand. Lift up your left forearm to place your hand firmly on the mat directly below your left shoulder, and push up onto your left hand. Ensure that you keep your core engaged to prevent your hips from swaying.
Inhale, and lower your right forearm to the mat, then lower your left forearm to the mat, returning to the starting position.
Repeat this exercise starting with your left arm.
Continue alternating between left and right for 50 seconds, then take 10 seconds of rest.

Ab Bike

Start by lying straight on your back on a yoga mat with your legs extended out in front of you.
Bend your elbows and place your hands behind your earlobes. Gently raise both legs, your head, and your shoulders off the mat.
Keep your right leg extended as you bend your left knee and draw it in toward your chest. At the same time, rotate your torso to the left, bringing your right elbow to your knee.
Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in toward your chest and rotate your torso to the right to bring your left elbow to your knee. Untwist your torso and extend your right knee to return to the starting position.
This counts as two reps.
Repeat for a total of 50 seconds followed by 10 seconds of rest.

Lateral Lunge

Start standing with both feet shoulder-width apart.
Inhale, and keep your left foot on the floor as you lift your right foot up and take a large step out to the right. Don't step out too far to the point where you lose your balance or cannot maintain an upright position with your torso. As you plant your right foot on the floor, bend your right knee, ensuring that your left leg remains straight.
On an exhale, extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
Inhale, keeping your right foot on the floor, lift up your left foot take a large step out to the left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
On an exhale, extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
This counts as two reps.
Continue alternating between left and right sides.
Repeat for a total of 50 seconds, followed by 30 seconds of rest.
Repeat this circuit for a total of four rounds, then take one minute of rest before advancing to the optional burnout.

Burnout: Burpee

Start standing with both feet shoulder-width distance apart.
Bend at both the hips and knees, placing your hands on the mat on the outside of your feet. Make sure to keep your spine in a neutral position.
Inhale and then jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Next, jump both of your feet forward in between your hands, once again, ensuring that your feet remain shoulder-width distance apart.
Exhale and then jump up into the air. Extend your legs and extend your arms above your head.
Inhale and then land with control back in the starting position. Be sure to maintain soft knees to prevent injury.
Repeat for 60 seconds.