A 20-minute bodyweight workout you can do anywhere - no equipment needed.

You can build muscle with bodyweight exercises through progressive overload:

• Increasing reps
• Decreasing rest periods
• Doing harder variations
• Slowing down movements

The Beginner Bodyweight Workout (3 Circuits):

• 20 Bodyweight squats
• 10 Push-ups
• 10 Walking lunges (each leg)
• 10 Dumbbell rows (using milk jug/weight)
• 15 Second Plank
• 30 Jumping jacks

Key Tips:

• Do the circuit 2-3 times with minimal rest between exercises
• Take breaks if needed to maintain proper form
• Warm up with 2-3 minutes of light cardio first
• Do this workout 2-4 times per week, resting 48 hours between sessions

Exercise Modifications:

• Wall push-ups → Elevated push-ups → Knee push-ups → Regular push-ups
• Assisted squats → Regular squats
• Supported lunges → Reverse lunges → Forward lunges
• Knee plank → Regular plank → Side plank
• Walking jacks → Regular jumping jacks

For weight loss results:

• Focus primarily on nutrition (80% of results)
• Track calories or use portion control
• Eat plenty of protein and vegetables
• Stay hydrated and minimize liquid calories

Track your progress and try to improve slightly each workout by adding reps or making exercises more challenging. Consistency with both the workouts and nutrition is key for seeing results.

[All original images maintained in their positions throughout article]

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