Our 20-Minute At-Home Summer Workout

Working out is beneficial for the mind, body and soul. However, many people find it difficult to set aside time to go to the gym to work out on a regular basis. If you are looking for a quick summer workout that can be done inside your house or in your own backyard, we’ve got you covered. Contributor, Kara Stout, offers a fun 20-minute workout routine that you need to try! Get all the details below!

Ahh, summer! It’s such a happy, sunshine-filled time of year, and the perfect time to add in fun fitness routines. I don’t know about you, but the first half of this year flew by with busy days and weekends, making it difficult to get in as many workouts as I would’ve like. It makes such a difference in my stress level, energy, skin and mood when I’m working out consistently and have an enjoyable fitness plan.

I thought it would be fun to write a post with my husband, who is an SEO analyst by day and personal trainer by early morning and night. He works with clients on their fitness plans and has been a personal trainer for eight years. I asked him to come up with a fun 20-minute full-body summer workout we can easily do at home or outside in our backyards (emphasis on fun because when it’s not enjoyable, we don’t want to do it as often). So, I think his way of adding in fun was a beach ball as part of the equipment and a move with the term “waterfall” in it! I really enjoyed this workout when we tested it!

Even though we feel like summer should open up more time for us, that might not always be the case with all of our summer activities, travel and not to mention the fact that most of us probably are still working. That’s why 20 minutes is the perfect amount of time to get in a quick, great workout. Plus, weights, a mat and a beach ball are optional so you can also do this workout while on vacation or anywhere!

We broke the workout down for you into a warm up, four different combo work sections (combo meaning working multiple muscle groups at once) and a cool down. I have to also mention that my husband is very into correct form when working out, so he included a detailed description of each move.

Before we jump into the workout, I also asked him if he had any general fitness tips I should share with you. He offered these simple tips:

  1. Make sure you are properly hydrated. You want to drink plenty of water the day before, during the workout and throughout the day. Many people are still not drinking enough water, so make it a priority.
  2. A way to know you’re working out at the appropriate intensity level is if it’s difficult for you to have a conversation.
  3. Pay attention to your breathing and make sure to breathe throughout the workout. You want to exhale against the resistance.

We hope you enjoy and have fun with it! Please let us know in the comments if you have any questions or what you think if you try it out.

Optional Equipment:

Warm Up

30 Sumo Squats

Stand with your feet a little more than shoulder-width apart, toes pointed out 45 degrees. Bend your knees to squat down until your knees reach approximately 90 degrees. Knees should be above the ankles when squatting. Push through your heels to stand back up.

20 Leg Swings for each leg

Stand on one leg (optional: hold onto a wall or chair with one hand/arm to balance). Swing your opposite leg, with your leg partially bent, forward and backward 20 times and then switch legs.

Standing Oblique Crunches for 60 seconds

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Stand with your feet wider than shoulder-width and with your toes pointed forward. Reach down one side to your knee/shin/ankle and lift the opposite hand above your head creating a straight line. Stand back up into starting position and reach down to the other side. Alternate sides for a total of 60 seconds.

Reverse Lunges for 30 seconds each leg

Stand with your feet shoulder-width apart. Step behind with one leg and bend the knee 90 degrees until your knee is hovering parallel above the ground. The front leg should also be bent at a 90-degree angle with the knee directly above the ankle. Step the leg behind your back to be even with the front leg and repeat lunges on this side for 30 seconds. Then do the opposite leg for 30 seconds.  

Combo Work 1

Side Lunge with a Front Arm Extension (option to hold beach ball) for 30 seconds each side

Stand with your feet shoulder-width apart. Step out to the side with your left leg and bend the knee 45 to 90 degrees, keeping the other leg straight. The bent leg should be directly above the ankle. Extend both arms straight forward, reaching shoulder height. Stand back up by bringing the left leg back to center and arms back to your side. Continue for 30 seconds and then switch to the right side.

Normal Squat with a Jab to the Side for 45 seconds

Stand with your feet shoulder-width apart and feet facing forward. Squat down until your knees reach 45 to 90 degrees. Make sure your knees are above your ankles when you are in squat position. Stand up and twist to the right and punch with the left arm. Repeat and twist to the other side and punch with the opposite arm. The hind leg’s heel should pop up when punching.

Combo Work 2

Split Squat Jumps for 30 seconds

Stand with one leg in front of the other (similar to a front lunge). Jump up and switch the legs from front to back, then jump up again switching from back to front and continue for 30 seconds. Make sure to soften the landing. Also, make sure your knee is above the ankle when knee is bent.

Bent Over Row to an Upright Row for 45 seconds

Stand with your feet shoulder-width apart. Bend over at the hip while keeping your back straight and extending your arms down to the ground with weights (if using). Pull/row your arms back until your forearms and biceps reach a 90-degree angle. Make sure to squeeze your shoulder blades together while in the row. Bring your arms back down and stand back up. Press the heads of the weights together, bend your elbows and slowly bring your wrists up to your chin. Drop your arms back down and repeat move.

Combo Work 3

Sumo Squat to a Calf Raise for 45 seconds

Stand with your feet a little more than shoulder-width apart, toes pointed out 45 degrees. Bend your knees to squat down until your knees reach approximately 90 degrees. Knees should be above the ankles when squatting. Lift your heels off the ground, hold them off the ground for one second, then bring them back to the ground and stand back up. Option to include a weight.

Reverse Crossover Lunge with a Bicep Curl for 60 seconds

Stand with your feet a little more than shoulder-width apart. Step one leg behind you until your thighs cross. While performing the crossover lunge, bend your elbows bringing the weight up for a bicep curl.  Stand up and bring your arms to your side. Repeat with the other leg.

Tricep Dip with a Front Leg Kick Out for 15 seconds each leg

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Position your hands shoulder-width behind you on a bench/chair/the ground. Bend your elbows and dip down while extending one leg out. Extend your elbows to bring your body back up and bend one knee toward your body. Repeat for 15 seconds and then switch to other leg and do it for 15 seconds.

Combo Work 4

Good Mornings for 30 seconds

Lay on your back with legs straight. Sit up with hands raised overhead or straight in front of you (like you would do when first getting up in the morning!). Then lay back down and repeat move.

Jackknife Crunches for 30 seconds

Lay on your back with legs straight. While holding a beach ball, bring arms up above your chest and then bring legs up to meet the arms, transfer the beach ball to your ankles, and then bring both arms and legs back to starting position. Then bring legs and arms back to meet each other, passing the ball back to your hands. Repeat this move, continuing to pass the ball between your hands and ankles. Reminder that the ball is optional (but more fun!).

Push-Up with Shoulder Press Waterfall up to 10 

Lay on your stomach with your arms bent at the elbow directly over your hands. Push your body off the ground while keeping your back flat doing a push-up. Go to your knees and do a shoulder press, pressing your arms over your head and clap. Bring arms back down and go into push-up position again. For the waterfall, do one push-up then one shoulder press, two push-ups then two shoulder presses, three push-ups then three shoulder presses, and so on until you reach ten.

Side Dips for 30 seconds each side 

Lay on your side with your legs stretched out and your feet stacked on each other. Place your elbow under your shoulder and your forearm on the ground. Drop your hips down and bring them up. Do this for 30 seconds on one side then switch to the other side. 

REPEAT entire workout 1x

Cool Down/Stretching

Figure 4 Stretch 

Lay on your back with your left leg straight and right knee bent. Bring the right ankle over the left thigh and reach through the gap to grab the left hamstring. Pull the left leg toward you and hold. Do the same for the other leg.

Seated Hamstring Stretch

Sit on the ground with your legs split out to the side. Lean over to one leg and extend your arms toward your knee/shin/feet. Do the same with the other leg.

Shoulder Stretch 

Bring your right arm across your chest and pull it closer with the left arm, then switch arms.

Tricep Stretch 

Bring your right arm up and over your right shoulder. Hold the arm in place near the elbow with your other arm and then switch arms.

Quad Stretch 

Stand with your feet shoulder-width apart. Bend your right knee, bringing your right ankle to your glute and hold onto it with your right hand. Soften your planting leg and hold the stretch. Do the same with the other leg. 

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Author: Kara Stout