The Killer 20 Minute Living Room Workout: Get Your Sweat on at Home

Skip the Gym and Watch TV While Working Out at Home

Not all of us have time to go to the gym every single day that’s why finding a living room workout can be so awesome.

Because being frustrated that you don’t have time to make it to a specific place to do a specific workout can kind of suck, having a workout you can do at home is very nice.

Living Room Workout

Bodyweight workouts may not be exactly what you want to do, but it’s better than nothing. Doing something is always better than doing nothing.

Causing your muscles to burn and work hard, even if it is just for 20 minutes is helping your body improve. You are becoming better than you were, you are getting stronger.

Here is the workout:

  • High Knees – 30 seconds
  • Squat Jumps – 15 reps
  • Push-ups – 5 reps
  • Burpees – 10 reps
  • Lunges – 10 each leg
  • Squats – 8 reps
  • Push-ups – 5 reps
  • Lunges – 10 each leg
  • Push-ups – 7 reps
  • Squats – 10 reps
  • Squat Jumps – 8 reps
  • Wall-sit – 1 minute
  • Push-ups – 10 reps
  • High Knees – 30 seconds

Repeat the above sequence 3 times if you’re really wanting to feel the burn. If you choose to do it 3 times, it should take you no longer than 20 minutes.

For the workout to be as effective as possible, give yourself as little rest as possible in between each exercise. Try to push yourself as hard as you can.

High Knees

High knees is a great way to start off any workout because it gets your heart rate up quickly and warms up muscles all over your body.

You don’t necessarily want to jump into a workout without doing any kind of warm up since you’ll be putting yourself at a much higher risk of injury. High knees will work your muscles to the point where they are ready to push themselves to the next level.

High knees. #fitness #exercise

A post shared by Dare The World (@dtwtoday) on

Squat Jumps

These are going to give you great legs. By exploding off the ground and jump in the air, you are incorporating every muscle from your waist to your toes. Be sure to land softly as well because you want to reduce your risk of injury as much as possible.

Landing stiff legged or flat footed will lead to more ligament damage.

Squat jump. #squats #exercise

A post shared by Dare The World (@dtwtoday) on


This may be one of the most fundamental exercises you can do. Push-ups are going to show you exactly how strong you are right away. Even with a modified version of push-ups, they are not the easiest exercise.

Push-up. #exercise #fitness

A post shared by Dare The World (@dtwtoday) on


Burpees are really going to give your entire body a burn that you will feel right away. All of your muscles will get work.

If you are feeling bold, you can add a push-up to get a little extra work on top of what you’re already doing.

Burpee with push-up. #fitness #exercise

A post shared by Dare The World (@dtwtoday) on


Lunges are great for isolating the muscles in one leg at a time. If you aren’t working one leg at a time, then you are doing a different exercise.


Squats may be the best exercise to build your hamstrings and glutes. Make sure you have proper form so you are only using your legs and not incorporating your back into the exercise.

Air squats. #squats #exercise

A post shared by Dare The World (@dtwtoday) on


These are great for working your legs. I would say this isn’t as effective as squats but this is a great transition exercise to do to keep the burn in your legs going.

More Great Content on Thrive/Strive

Common Foods to Avoid on the Keto Diet: 140+ Foods That’ll Slow Your Fat Loss

“Is this keto-friendly?” “Can I eat this on keto?” Learn which foods to avoid on the keto diet to avoid slowing down your fat loss.

Low-Carb Foods To Avoid On The Keto Diet

Not all low-carb foods are created equal! In fact, some can even mess up your keto diet. This post explains which low-carb foods to avoid on the keto diet.

Kundalini Yoga: A Beginner’s Guide

Kundalini Yoga is a well-rounded practice that can greatly benefit your day-to-day life. This beginner's guide gives you the basics you need to get started.

Keratosis Pilaris: Causes and Treatment

Keratosis pilaris is a very common, harmless condition where small bumps appear on your skin. It is annoying, but there are things that may improve it.

How Do You Know If You Have Food Poisoning? Symptoms, Diagnosis and Treatment

Food poisoning is an illness caused by eating contaminated food. Learn what symptoms to look out for, and how to treat food poisoning.

7 Natural Ways To Lower Blood Pressure

You can lower your blood pressure without medication. Try these simple lifestyle changes to naturally lower your blood pressure.

Hatha Yoga for Beginners: 5 Basic Poses

Hatha yoga describes a kind of yoga where asanas are practiced. This post on Hatha yoga for beginners is a great introduction to the practice of yoga.

Pneumonia Symptoms, Causes, And How To Treat It

Pneumonia is an infection of the lungs that can cause mild to severe symptoms depending on the cause, your age, and your health. Learn the symptoms of pneumonia and how to treat (and avoid) it.

Meditation for Beginners: A Simple Guide To Get Started Today

Meditation can help you to become more peaceful, more focused, and less worried. If you're new to meditation - check out this post on meditation for beginners.

Breaking Sugar Addiction – How To Do It Safely

Hooked on sugar and don't know how to break free? Quitting sugar is hard - but it can be done. This post helps you with breaking the sugar addiction.

Help! I Have Green Poop!

Seeing green poop can be quite alarming. But don't fear - there is often a very normal reason for your stool turning green.

3 Best Essential Oils For Weight Loss (And How To Use Them)

Essential oils are not a miracle cure, but they do have health benefits. This post explains how to use essentials oils for weight loss.

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.