Instant 20-Minute FULL BODY WORKOUT At Home (21 Summer Workout Routine)

Need a summer workout routine you can actually stick to? This one’s for you.

Twenty minutes, no equipment, and 21 exercises that’ll work your entire body. Whether you’re just starting your summer body workout plan or looking for a quick summer workout routine at home, this sequence gets the job done.

Grab a mat and let’s get moving!

This is your warm-up move to get things started. You’re just reaching side to side, touching opposite toes to wake up your body and get your blood flowing.

Keep your core tight the whole time—it’ll help with the bigger movements coming up.

Okay, so we’re taking regular jumping jacks and adding a squat every other one. The rhythm is: jack, squat, jack, squat.

When you drop into that squat, really sit back like you’re about to plop down in a chair. Your glutes should be doing the work here.

For this one, you’ll reach your opposite arm and leg out at the same time, then crunch them together under your body.

Focus on squeezing your abs as you crunch in—that’s where the magic happens. Do all your reps on one side before switching.

This move’s a bit tricky to coordinate at first. You’re lifting your bent knee out to the side, then circling it back into a donkey kick.

The key is keeping that knee high throughout the whole circle and really squeezing your glute. Take your time with it.

Here’s the thing with inner thighs—they’re easy to skip, but this move really targets them. Sit on your hip (not back on your bum) and keep that bottom leg lifted the entire time.

You should feel it right along your inner thigh. If you’re not feeling it there, scoot forward on your hip a bit more.

Not gonna lie, this one’s tough! You’re crunching up into a V-shape, then tucking your knees in, then extending back out without touching the ground.

If it’s too much, just keep your arms down by your sides and focus on getting the leg movement right first.

This is one of those moves that looks easier than it actually is. You’re doing a full sit-up, then using that momentum to pop yourself all the way up to standing—no hands allowed.

The trick is getting that initial sit-up with enough power to carry you through.

If regular push-ups aren’t your thing yet, this wall version is perfect. Press your forearms flat against the wall, then push yourself away using just your triceps.

You should feel it on the back of your arms. Lean in with some real body weight to make it count.

These feel a little awkward at first because you’re stepping diagonally back instead of straight back. Think of it like you’re doing a curtsy.

Drop down until that front thigh is parallel to the floor, then squeeze your glute to come back up. You’ll get the hang of it after a few reps.

Back to the wall! This time your hands are going wide like a regular push-up would be.

Walk your feet back far enough that you’re actually putting work into it. Keep your shoulder blades pulled down—don’t let them creep up toward your ears.

This one’s a burner. You’re starting on your knees, stepping up one foot at a time into a squat, then jumping.

Land soft and go right back down to your knees. The sequence is: down, down, up, up, jump. It sounds simple, but your legs are gonna feel it.

So you’ll count out 10 mountain climbers (really drive those knees in), then jump your feet to your hands, explode up into a jump, and go right back to plank. That’s one round.

Stay light on your feet for those jumps—don’t slam down.

Step back into a lunge, then as you drive back up, kick that back leg forward with some power.

You’re working on leg strength with the lunge and a little explosive power with the kick. Do all your reps on one side, then switch.

Get that leg up behind you and just pulse it at the top. Small movements here—you’re not swinging your leg around.

The squeeze comes from your glute, not from arching your back. If you start feeling it in your lower back, check your form.

You’re lifting your chest and legs off the ground at the same time, which works your entire back. Then click your heels together to get those glutes involved too.

It’s a combo of back strength and glute activation. Keep your neck neutral—don’t crank it back.

Flip over into a reverse plank (hands behind you, hips up), then bring your knees into your chest one at a time.

The challenge here is keeping those hips lifted the whole time. If they start sagging, that’s normal—just push them back up.

Hold a solid forearm plank, or make it harder by lifting one leg at a time. Either way, keep your hips level.

Don’t let your butt pike up in the air or sag down toward the floor. If you’re shaking, that’s a good sign—you’re working.

Stay in that forearm plank and rotate your hips from side to side. This hits your obliques hard.

Move with control though—don’t just flop from side to side. You should feel it along the sides of your core.

Lay on your back with your knees bent at 90 degrees, then lower them down and hold. The hold is where you’ll really feel your lower abs working.

Don’t drop your legs so low that your back arches off the floor—that means you’ve gone too far.

This one’s a coordination test. You’ll scissor kick your way down (crossing your legs over each other), then open them wide into a V, then scissor kick back up.

Keep those abs engaged the whole time. If you lose the rhythm, just pause and reset.

You’re going from high plank down to your forearms (one arm at a time), then pushing back up, then lifting one hand off the ground. It’s a lot happening, so take it slow at first.

Keep your body in a straight line and don’t sink into your shoulders when you lift that hand.