20 Minute Do-At-Home Workout

By March 26, 2020 Weight Loss

Since we are asked to stay at home and everything is shut down, that doesn’t mean you have to lose all the progress you have made! Simple workouts that you can do at home with little to no equipment are key. Don’t let yourself be sucked into the binge-watching that is so easy to do while we are stuck at home. Getting outside to get your steps in is great for both your body (yay, Vitamin D!) and your mental health. Make sure you are social distancing!! Establishing a workout routine that uses only your body weight will further help you achieve your goals. Here is one workout to help get you started:  Self Magazine – 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere

If this is too much in the first go, break it down and build up to your strength.

Here are the instructions from Self, but check out the link above to see gifs (animated images) of each workout:

The Workout

This workout is broken up into four sections: a warm-up, a circuit, a burnout ladder, and a cool-down.


Do each move for 20 seconds. Do this warm-up twice.

  • Jumping jack
  • Inchworm walk out to shoulder tap
  • Squat

Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

  • Blast-off push-up
  • Squat thrust
  • Pendulum lunge
  • Mountain climber twist
  • Pause squat
  • Plank up to frogger
Burnout ladder:

Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes.

  • Touchdown jack
  • Panther shoulder tap
  • Burpee

Do each move for 10 to 30 seconds…or longer if it feels good and you have time.

  • Child’s pose
  • Downward Facing Dog
  • Forward fold
  • Standing quad stretch
  • Shoulder circle

At Physician’s Weight Control & Wellness Center, we believe there is no better thing you can do to improve your overall health than to create an active lifestyle and exercise regularly. When incorporating this activity/exercise with a sound nutrition plan, weight loss results are maximized and healthy living is achieved.

We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods which provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.

Get in touch with us to learn more!


Photo by Form on Unsplash