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10 at-home workouts to build muscle in under 20 minutes

Get lean and strong without leaving your house.

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want. 

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Los Angeles based personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch workouts using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your home. Post-workout smoothie and shower are just steps away.  

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The first five at-home workouts are courtesy of Yeung.
The last five at-home workouts are courtesy of Bruno.


DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Bodyweight Spiderman Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) Feet-Elevated Pike Pushup,
Sets
: 4
Reps: 12
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6

Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6 

Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way. 

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Body Weight Squat Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and "C" exercises.

THE WORKOUT

A1) Siff Squat
Sets: 6

Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Prisoner Hold Jump Squats,
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

C1) Salute Planks
Sets: 3

Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Body Saw
Sets: 3

Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core. 

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Burpee Finisher Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) L-Pullups
Sets: 5

Reps: 8
Rest: 60 seconds
Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.

A2) Feet-Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B1) Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.

B2) Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

B3) Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.

C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Pullup to Failure Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

B1) Single-Leg Box Squats
Sets: 4
Reps: 12
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

B2) Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso. 

B3) Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.

C1) Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Chinup and Valside Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) Valslide Leg Curl
Sets: 6
Reps: 8

Rest: 60 seconds
Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.

B1) Feet-Elevated Pushups
Sets: 5
Reps: 8
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B2) Chinups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.

C1) Alligator Drags
Sets: 4

Reps: 10
Rest: 30 seconds
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Full Body Bodyweight Workout With Warmup

THE WARMUP (Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.

THE WARMUP (Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10

2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)

3. Lateral Lunges (hands in front)
Reps: 10 (each leg)

THE WORKOUT

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (glute bridge march) then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for the second set. Do the same for the “B” exercises.

A1. Glute Bridge March
Sets: 2
Reps: 10 (each leg)

A2. Pushups
Sets: 2
Reps: As many as possible (AMRAP)

A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2
Reps: 12 (Per Leg)

B1. Donkey Kicks
Sets: 2
Reps: 12

B2. Plank to Pushup
Sets: 2
Reps: 12

B3. Straight Leg Situp (reach for ceiling)
Sets: 2
Reps: 10 

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Dumbbell Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.

THE WORKOUT
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)

A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.

A3. Chest Supported Dumbbell Row
Sets: 2
Reps: 10
Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench.  Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover  dumbbell rows.

B1. Goblet Squat
Sets: 2
Reps: 20

B2. Pushups with hands on dumbbells
Sets: 2
Reps: AMRAP

B3. Bent Over Reverse Fly
Sets: 2
Reps: 12 

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

Valslide Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.

THE WORKOUT
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15

A2. Bodysaw
Sets: 2
Reps: 15

A3. Pushups
Sets: 2
Reps: 15

B1. Sliding Leg Curls
Sets: 2
Reps: 15

B2. Sliding Pike
Sets: 2
Reps: 15

B3. Sliding Mountain Climbers
Sets: 2
Reps: 15 (each leg)

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

Bodyweight Upper Body Workout

DIRECTIONS
Repeat this circuit as many times as possible in 20 minutes.

THE WORKOUT

A1. Pushups
Reps: 10

A2. Straight Leg Situps
Reps: 10

A3. Bodyweight Triceps Extensions 
Reps: 10

A4. Plank
Duration: 30 seconds

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

Bodyweight Lower Body/Abs Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises, then all "C" exercises. 

A1. Bulgarian Split Squat Jumps
Sets: 3
Reps: 6 (each leg)

B1. Bulgarian Split Squat Countdowns
Sets: 2
Reps: 21* (6 to 1)

B2. Straight Leg Situps
Sets: 2
Reps: 15

C1. Glute Bridge “V” Walkouts
Sets: 2 
Reps: 6

C2. Straight Leg Reverse Crunch
Sets: 2
Reps: 12
*Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into 5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21 seconds of holds.

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DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

 

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