A 20 Minute Full-Body Workout For Beginners

Celebrity Trainer and Fitness Expert, Sumaya Dalmia shares her full-body workout to burn fat, that requires zero equipment!

Diya J Verma
"This is a full-body workout which requires zero equipment and is sure to help you overcome the quarantine blues. Perform all the exercises 12-15 reps, ending each set with 2 minutes of jumping jacks and high knees. Repeat the circuit 3 times" - Sumaya Dalmia, Celebrity Trainer.
  • 1 of 15

    Bear Crawl
    "An exercise primarily for the core, get into a bear crawl position and make sure that your wrist is directly under your shoulders, while your knees are directly under your hips. Hold the position for 30 seconds. Variation: take two steps to the side and the back."

  • 2 of 15

    Hip Bridges with Single Leg Hip Bridge Variations
    "An exercise designed to build and strengthen your glutes, begin with lying on your back with your feet on the floor. Lift yourself in the bridge position, leading from your glutes, and then lower down. Variation: single leg hip bridge."

  • 3 of 15

    "Lunges are a great lower body workout that not only focus on the glutes and quadricep strength, but also emphasise balance and mobility. Begin with one leg ahead of you, both toes pointing forward and the torso upright. Next, drop your back leg towards the ground and then back up. Make sure you use the gluteal muscles of the black leg on your way up."

  • 4 of 15

    Pike Alternate Toe Touches
    "Begin in a high plank position with your core engaged and pike up towards the ceiling. Leading with your hips and with your palms, touch each foot alternately. This is a fabulous full-body exercise that focuses on your core, while improving overall flexibility and mobility."

  • 5 of 15

    Plank Hold 30 Seconds with Alternate Arm Hold
    "Start out in a basic plank position and make sure that your elbows are directly under your shoulders. Engage your core to prevent your plank from sagging. Hold for 30 seconds. Variation: raise one arm ahead and hold, then repeat on the other side. Make sure your body remains as centered as possible."

  • 6 of 15

    High Plank with Shoulder Taps
    "This exercise is ideal for your core and shoulders. Begin in a high plank position with the wrists directly underneath your shoulders. Hold for 30 seconds, while making sure your core is tucked in. Variation: tap your shoulders with the alternate hand."

  • 7 of 15

    Reverse Plank Hold
    "Begin on your back, with your legs straight in front of you. Lift yourself up with the help of your feet and shoulders in one straight line. Keep your head in a neutral position and hold for 30 seconds. This is a great exercise to strengthen the posterior chain muscles."

  • 8 of 15

    Reverse Plank Toe Touches
    "An excellent exercise to strengthen your core and the muscles in your lower back, begin in a reverse plank position with your feet on the floor. Engage your glutes and lower back muscles to stay high in a table-top position. Now, with the alternate hand, touch the alternate foot. Make sure to avoid allowing your hips to drop too low."

  • 9 of 15

    Wide Squats with Heel Raise
    "Working the inner thigh and glutes, stand with your feet wider than hip-distance apart, squat towards the floor, and then back up. Variation: do alternate calf raises in the squat position."

  • 10 of 15

    Beginner Push-Ups
    "This is a complete upper-body and core exercise. Start with push-ups on your knees and after you build endurance move to full push-ups. Begin in a high plank position and then lower yourself towards the floor, aiming to touch your chest to the floor. Make sure to keep a neutral spine with your neck and elbows tucked in."

  • 11 of 15

    Normal Push-Ups

  • Starting Position
    12 of 15
    Starting Position

    "This exercise effectively works your lower body, including the glutes and legs. Stand with your legs hip-distance apart and place your hands across the front of your chest. Squat down as if you were to sit on a chair, leading from your hips. Attempting to almost sit on the chair, use your glutes to lead you back to starting position."

  • Movement
    13 of 15


  • 14 of 15

    High Knees
    For 1 minute

  • 15 of 15

    Jumping Jacks
    For 1 minute

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