At-Home 20 Minute Total Body Burner

Who said you need a big, nice, fancy gym to get fit?! I’m sharing one of my favorite total body burners that I did for Oxygen Magazine, and the best part is you can do the entire sweat-worthy routine all in the comfort of your own dang home. No weights? No problem! Grab two water jugs (Side note: Each full water jug weighs 8 pounds), soup cans, and two paper plates! This entire routine only takes twenty minutes, so it’s perfect to do while the kids are either napping or outside playing OR…recruit the kids to do this with you and turn it into a family event like my girl Mars did with me!

Superset 1: 3 rounds, 15 reps (rest 90 seconds between sets!)

  • Bulgarian Split Squat: Get into a lunge position, with your back foot up on a low table or chair. Make sure the leg that’s bent forward is at a nice 90 degree angle, and that your front knee isn’t going out farther than your front toe. Stand, and then lunge back down. Do all 15 on one side before switching to the other side. Make this move more difficult by holding a water jug in each hand as you lunge/squat!

Modification: Do stationary lunges while holding onto a chair or table for support!

  • Hip Thrusts: Find a sturdy (but cushioned!) piece of furniture to rest your upper shoulder blades on. Bend your knees and keep your feet flat on the floor. You’ll want to dig into your heels, pushing your knees out, as you squeeze your glutes and lift up. You can make this more difficult by holding a water jug in each hand at your pelvis and by adding a booty band above your knees if you have one! You can even ask one of your kiddos to sit on you while you do it! Be prepared for all the giggles!

Tabata 1: (4 minute blocks of 20 seconds of work, 10 seconds of rest, x 8 total rounds!)

  • Hamstring Slider: Lying flat on your back, put one heel each on one paper plate. Slowly slide those plates in close to your butt, squeezing and lifting your butt as you slide them in. Slide back out so your legs are straight. Repeat as many times as you can for 20 seconds, then rest 10 seconds, and then get back to work!

Modification: Body weight glute bridges! Bring your knees up so they’re bent, keeping your heels flat on the floor in front of your butt. Squeeze and lift your glutes.

Superset 2: 3 rounds, 15 reps (rest 90 seconds between sets!)

  • Cuban Press: Stand up straight, keeping your core tight and back flat. Hold a jug in each hand, upright row the jugs until you get to your shoulders, then flip the jugs around into a press move, and press them up straight in the air above your head. Slowly lower back down in the same way you went up.
  • Lateral Delt Raises: You might want the soup cans for these! Holding a can in each hand, raise both arms up to the side and make a pouring motion with your hands (this rotates your arms slightly).

Tabata 2: (4 minutes blocks of 20 seconds of work, 10 seconds of rest, x 8 total rounds!)

  • Plank Risers: Get in a plank position with your hands flat on the ground. Starting with one arm, go down onto the forearm, and do the same motion on the other side. Then, go back up to your hands, one arm at a time. Repeat as many times as possible for 20 seconds, then rest 10 seconds, and then get back to work!

That’s it! Job well done, friends! And if you’d like even more at-home-friendly workouts and exercises, check out The Transform App! Comment below your favorite move from the workout today!


Related reading:

At Home Resistance Band Booty Workout
No Equipment Booty + Leg Burner: At-Home Lower Body Workout
Total Body Burner: At-Home Kettlebell Workout
Feel the Burn: 5 Ways to Work Out at Home
No Gym, No Problem: Workouts on the Go

3 Responses

  1. Hi Heidi,

    I am a mama of three and have recently started running again since having our third child. After running a few times, I found that I have several small hernias along my abdomen..?

    My ob has recommended a hernia belt- which feels better, but my question is- do you have any workout ideas to strengthen my abdomen so I can exercise – my third pregnancy has left my stomach without any muscles and now hernias!? I?m so frustrated and would love any tips..


    1. Hi Kinzie! Congratulations on getting back into running! Since you’ve been diagnosed with hernias, I’d definitely ask your OB which core exercises they would recommend and go from there. We wish you all the best! 🙂

  2. Hi Heidi! Have you ever thought of putting together a program for those of us that are still struggling with an eating disorder? I won lots of bikini contests as a college student. I love working out but my eating habits or lack of eating is keeping me from achieving the results I’m looking for. I should be ripped with my workout routine and I know it’s lack of calories. I still feel skinny fat. It’s so depressing at times. I would love for you to do a show on this subject. I know I’m not alone because you have been vocal about your struggles with your own eating disorder. Thank you for sharing your journey. You’re an amazing woman! Keep up the great work. I really hope you’ll consider a show. Thank you so much for your time. Sincerely, Holly Doss

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