5 Best Bodyweight Exercises For Busy Days (Under 20 Minutes)
best bodyweight exercises
Introduction
When your schedule gets packed, squeezing in a workout can feel impossible. The good news? You don’t need a gym or fancy equipment to stay fit. The best bodyweight exercises can be done anywhere — at home, at the office, or even in a park — and still deliver powerful results.
Bodyweight training improves strength, mobility, endurance, and stability. Plus, it saves time because you can complete a full routine in under 20 minutes. Whether you’re rushing before work, juggling kids, or managing a busy lifestyle, these simple moves keep your body active and energized.
In this guide, you’ll learn the best bodyweight exercises for busy days and how to structure them into a quick, effective routine.
Why the Best Bodyweight Exercises Work So Well
The bodyweight exercises are effective because they use natural movement patterns like squatting, pushing, pulling, and planking. These movements target multiple muscles at once, increasing calorie burn and boosting overall fitness.
Benefits include:
- No equipment needed
- Builds functional strength
- Saves time and space
- Improves flexibility & core stability
- Easy to modify for any fitness level
- Can be done anytime, anywhere
For people with tight schedules, these are the perfect go-to workouts.
Warm-Up Before the Best Bodyweight Exercises
Before jumping into the body weight exercises, always warm up for 2–3 minutes:
- March in place
- Arm circles
- Light jogging
- Hip rotations
- Gentle stretching
A warm-up prepares your muscles, prevents injuries, and increases performance.
The 5 Best Bodyweight Exercises for Busy Days
Here are the best bodyweight exercises you can finish in just 20 minutes for full-body results.
Squats
Squats strengthen your legs, glutes, and core — making them a cornerstone of the body weight exercises. They improve mobility, posture, and everyday movement.
How to do:
Stand tall, feet shoulder-width apart. Lower your hips back and down as if sitting in a chair. Push through your heels to stand up.
Do 15–20 reps.
Tips:
- Keep chest up
- Don’t let knees collapse inward
- Drive heels into the floor
Push-Ups
Push-ups are among the body weight exercises for upper-body strength. They work your chest, shoulders, triceps, and core.
How to do:
Place hands slightly wider than shoulders. Lower your chest toward the floor, then push back up while keeping your body straight.
Do 10–15 reps.
Modifications:
- Knee push-ups
- Wall push-ups
- Incline push-ups
Plank
Planks are one of the body weight exercises for strengthening your entire core. They target abs, lower back, shoulders, and stabilizing muscles.
How to do:
Place elbows under shoulders and keep your body straight from head to heels. Tighten your core and hold.
Hold 30–45 seconds.
Tips:
- Don’t drop hips
- Keep neck neutral
- Squeeze glutes
Lunges
Lunges build lower-body strength, improve balance, and activate stabilizer muscles — securing their place among the body weight exercises.
How to do:
Step forward with one leg, bend both knees, then push back to stand. Alternate legs.
Do 10 reps each leg.
Tips:
- Keep your core tight
- Step long enough to protect knees
- Maintain an upright torso
Mountain Climbers
Mountain climbers combine cardio + core strength, making them one of the body weight exercises for fat-burning and endurance.
How to do:
Start in a plank position. Drive knees toward your chest one at a time as if running horizontally.
Do 30–45 seconds.
Tips:
- Keep hips low
- Maintain consistent speed
- Breathe steadily
20-Minute Routine Using the Best Bodyweight Exercises
Use this quick circuit on busy days:
Circuit (Repeat 3–4 times):
- 20 squats
- 15 push-ups
- 45-second plank
- 10 lunges each leg
- 45 seconds mountain climbers
- Rest 60 seconds
This routine ensures you use all the body weight exercises efficiently while burning calories in minimal time.
How Often Should You Do the Best Bodyweight Exercises?
You can perform the bodyweight exercises 3–5 times weekly. Your body recovers quickly from bodyweight training because it’s low impact but highly effective.
Beginners: Start with 2–3 sessions
Intermediate: 3–4 sessions
Advanced: 4–5 sessions or add difficulty
Tips to Get More From the Best Bodyweight Exercises
- Increase reps each week
- Reduce rest time
- Add variations like jump squats or decline push-ups
- Use slow, controlled movement
- Track your workout times
- Maintain consistent form
Improving form increases the impact and reduces injury risk.
Make the Best Bodyweight Exercises Fit Your Lifestyle
You don’t need a gym membership or expensive gear. The body weight exercises help you stay fit and strong even on the busiest days.
Do them:
- In between meetings
- During lunch breaks
- At home before cooking
- While traveling
- In the morning for quick energy
Make movement a priority — even in small daily doses.
Conclusion
The best body weight exercises are simple, convenient, and incredibly effective. With moves like squats, push-ups, planks, lunges, and mountain climbers, you can build strength and endurance anywhere. The entire routine takes less than 20 minutes, making it perfect for busy individuals who want real results without equipment.
Staying active doesn’t require hours in the gym — just consistency, determination, and the right exercises.
Top 10 FAQs About the Best Bodyweight Exercises
1. Are the best bodyweight exercises effective for fat loss?
Yes. They burn calories, build lean muscle, and boost metabolism.
2. Can beginners do the best bodyweight exercises?
Absolutely. Each move can be modified for beginners.
3. Do I need equipment for the best bodyweight exercises?
No equipment is required.
4. How long should a bodyweight workout last?
10–20 minutes is enough for great results.
5. How often should I follow the best bodyweight exercises routine?
3–5 times per week is ideal.
6. Which exercise burns the most calories?
Mountain climbers are the most intense.
7. Can the best bodyweight exercises build muscle?
Yes, especially when reps and variations increase.
8. Are bodyweight workouts safe for joints?
Yes, they are low-impact and joint-friendly.
9. Can I do these workouts while traveling?
Yes — they require minimal space.
10. Should I warm up before doing the best bodyweight exercises?
Yes. A quick warm-up improves performance and prevents injury.
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