This article provides a comprehensive 20-minute full-body workout for beginners with no need for any exercise equipment. The aim is to give beginners a simple yet effective routine that targets all major muscle groups and improves overall fitness.

The workout consists of eight different exercises, each lasting for 40 seconds with a 20-second break in between. The first exercise is a plank, where one has to hold a push-up position for the allotted time. This exercise targets the core muscles, including the abs and lower back.

Following that is a set of squats, which target the leg and glute muscles. The article recommends focusing on maintaining proper form and posture during the squats.

The next exercise is a push-up, which is excellent for building upper body and arm strength. The article advises beginners to do modified push-ups by keeping the knees on the ground, if needed. Next is a set of lunges, which strengthen the leg muscles and improve balance.

The article encourages maintaining a steady pace and form throughout the lunges.

The fifth exercise is mountain climbers, which are performed in a plank position. This exercise is great for the core muscles and increases cardiovascular stamina. The sixth exercise involves a bicycle maneuver, which targets the abdominal muscles.

The final two exercises are planks with shoulder taps and glute bridges.

The planks with shoulder taps engage the entire core and develop stability and balance. The glute bridges focus on the glute muscles and help strengthen the pelvic floor.

Overall, this 20-minute full-body workout offers beginners a convenient and effective way to get started on their fitness journey without requiring any equipment.