20-minute home workout videos | Advanced level

20-minute home workout videos | Advanced level | BODYTEC

Join us for a 20-minute Advanced level home workout. Fast-paced, high-intensity workouts that will challenge even the fittest individuals. These 20-minute workouts are intended to push the heart rate up and to work multiple muscle groups per exercise, think burpees, squat jumps, push-up variations and even some exercises to challenge your balance and coordination. These full-body Advanced level workouts are all time based (e.g. 40 seconds of work per exercise, followed by 20 seconds of rest) and the aim is to work at a high intensity for the full exercise bout and to recover during the rest periods. All workouts are guided by a qualified trainer that will keep you motivated and help set the pace.

Only a mat, towel and water bottle are needed for these workouts.


Advanced Workout #1

A 20-minute full-body high-intensity workout consisting of 10 challenging exercises that will target strength, cardio, balance, and coordination. Each exercise is performed for 40 seconds followed by 20 seconds of rest. The 10 exercises are repeated twice. The only equipment needed is a mat. Keep your towel and water bottle nearby.

The exercises included are:

  • Sprinting on the spot
  • Squats in and out
  • Push-ups to shoulder tap
  • Breakdancers
  • Single leg deadlift
  • Lateral skater jumps
  • Hop over lunges
  • Triceps dips
  • Commandos into plank jack
  • Full burpees

Advanced Workout #2


Want to reduce the intensity of your workout? Try out our Basic and Intermediate home workouts.

You can also watch the full list of our 20-minute home workout videos on our YouTube channel here.

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