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20 minute full body workout

4-12 Week Plan: 20 minute full body workout (Week 5 of 12)

20 minute full body workout (Week 5 of 12)

20 minute full body workout (Week 5 of 12) – Welcome to week 5 of my weight loss workout plan. This is a 4 to 12 week workout challenge to drop 5% body fat. If you have made it this far, you are going for the full 12 weeks. Please feel free to let me know your progress. If you are new to this program then it is best you start at week 1 and read the introductory post. Click on the links below:

This is a 5 day a week workout plan see below for the weekly schedule which shows your eating plan, weekly routine, days you should workout and rest, etc.

4 week workout plan

The 20 minute full body workout

These 5 exercises must be performed in sequence for the time displayed below according to your fitness level. This is a 20-minute workout, so perform the circuit 4 times for best results. Remember to give a maximum effort every set for every exercise.

HIIT Work & Rest Periods According To Ability Level

 Exercise Length (seconds)Rest (seconds)
Beginner1545
Intermediate2040
Advanced3030
Full body workout

Exercises to perform in rotation

  1. Star crumps
  2. Plank with hip dips
  3. Spiderman push ups
  4. Side lunges
  5. Triceps dips feet on chair
weight loss workout at home 5-compressed

Exercises with full description

Star crumps

This is like a star jump but done on the floor. Start with your hands under your shoulder, shoulder width apart and have your body fully elongated. Jump up of the floor by pushing up with your arms and spread both your arms and legs as wide as you can before landing. Jump back up and bring your arms and legs back to the mid line of the body.

Plank with hip dips

Start in the plank position and move your hips side to side till your hips touch the floor, or are close to the floor. Keep your elbows as on the floor at all time.

Spiderman push ups

Lower your body till your chest touches the floor and at the same time bring one knee up the side of your body as though you are trying to touch your knee to your rib. As you straighten your arms bring your foot back to the floor and next to the other foot in an elongated position. Alternate sides.

Side lunge

Step to the side and push your bum back and slightly lean your body forward.  Try to bend to at least 90 degrees, but this will be dependent on leg strength and flexibility. Pushing your arms forward will also help you get low. Alternate legs and do as many reps as possible.

Triceps dips feet on chair

Place your feet on the chair and make sure that the palm of your hands is on the chair with your fingers pointing towards your body. Lower your body by bending your arms and once your arms get to 90 degrees, straighten your arms by ensuring that only your elbow joint moves.

12 week workout plan

Ab workout

The workout

Perform all five exercises one after the other with a five second break in between. Once you have finished the circuit you then rest according for the amount of time shown in the table according to your fitness level. Look at the table below to see how many reps or the duration of the exercise for your fitness level.

Ab Workout Routine for Your Ability

BeginnerIntermediateAdvanced
ExerciseRepsSetsRestRepsSetsRestRepsSetsRest
Commandos103451544520430
Ab curl103451544520430
Oblique curl103451544520430
Plank spiders103451544520430
Dorsal raises103451544520430
ab exercises ab workouts at home 5-compressed

Exercises with full description

Commandos

Start in the plank position and extend one arm to raise your body up. Once arms are fully extended raise the other arm by extending your elbow. From this position bend one arm and lower your body back down and then do the same with the other arm.

Ab curl

Start with your shoulders and head raised two inches from the floor and your hands on your temple. Have your knees bent, as well as your feet and back on the floor. Raise your upper back off the floor as high as you can go without your lower back being raised from the floor. Once you are as high as you can raise your body and then lower yourself back to the floor without your head and shoulders touching the floor.

Oblique curl

Lie on your side and have one arm stretched out in front of you and the other hand on your temple. Bend your knees and hips to anchor your body. Curl your body in a sideward motion with no rotation or forward bend. Curl up as high as you can.

Plank spider man

Only have your elbows and feet on the floor in a plank position. Raise your knee up the side of your body towards your rib cage and then bring your leg back to the beginning so that you are in a plank position. Do the same movement with your other leg.

Dorsal raise with single leg and arm raise

Like the dorsal raise, as you will be lying on your tummy with your feet on the floor. Start with both hands above your head. As you raise your head and trunk, raise one of your arms off the floor and at the same time raise the opposite leg up in the air at the same time. Once you lower your arm and leg do the same with the opposite arm and leg.

workout for the full body

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