Long day at work? Kids and husband have you overwhelmed? Looking for a quick body weight only workout routine for women? Look no further!

Because you are such a great woman, you should definitely set aside 20 minutes of your day to take care of yourself! You deserve it for sure. In order to make fitting exercise into your daily schedule easy, this 20 minute workout include only body weight exercises, so you don’t need any equipment. Furthermore, you can do this workout in your office, in your room or at the gym.

Because these exercises involve larger muscle groups and work multiple muscles with each movement, you will burn more calories resulting in weight loss. Studies show that working out can cause you to continue to burn calories for many hours after your workout!

Unwind… Burn some calories… Tone up… Feel good…

Do 50 reps for the 250 Rep Workout or100 reps for the 500 Rep Workout, of each exercise at a comfortable pace. Rest when you need to.


Your Workout Routine

Jog in Place – Click to view the video

Two minute warm up.

Muscles Worked: Total body warmup/cardiovascular exercise.


Back and Forth Lunges – Click to view the video

Do 25 or 50 reps on each leg. Back and forth counts as two.

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.


Decline Push Up on the Bench– Click to view the video

Pushups, well, keep things “pushed up…” Work your chest and upper arms altogether with this exercise.

Muscles Worked: Pectorals, triceps, biceps, shoulders.


Glute Kickbacks – Click to view the video

Knock these out fast!

Muscles Worked: Glutes, hamstrings


Calf Raise – Click view to the video

Tighten up your lower legs for those skinny jeans!

Muscles Worked: Calves

Shape up those beautiful legs…


Learn how to optimize your post-workout recovery!