Join us for a 20-minute home workout. These workouts are designed for those that are already exercising regularly and feel comfortable with a certain amount of high-intensity movements that require jumping, hopping, or skipping. The BODYTEC 20-minute Intermediate Level workouts are full-body and intend to get you sweating almost from the word go. All the workouts are guided by a qualified trainer and all exercises are time-based (e.g. 40 seconds of work, followed by 20 seconds of rest).

You only need a towel, a water bottle and a mat for floor exercises to complete these workouts.

Some movements you can expect in the intermediate workouts include squats, lunges, push-ups, triceps dips, star jumps, plank variations and half-burpees.

Intermediate Workout #1

A 20-minute high-intensity full-body workout consisting of 10 exercises. There is some high intensity running and jumping exercises included in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest. The 10 exercises are repeated twice.

The exercises included are:

• Running with punches
• Squats
• Push-ups (full or modified)
• Mountain climbers
• Lying single leg Glute bridge
• Star jumps
• Lunges
• Triceps dips
• Plank jacks
• Half burpees

Intermediate Workout #2

A 20-minute Tabata style workout incorporating both bodyweight strength and cardio exercises. There is only one jumping exercise in this workout (Lateral ski jumps) which can be substituted with standing ski pulls if you would like to avoid high impact exercises. During this workout, you will perform an exercise for 20 seconds followed by 10 seconds of rest (this is equal to one round). The purpose of this workout is to work at a high intensity for the 20 seconds and recover during the 10 seconds rest. Each workout set will consist of 8 rounds and two different exercises e.g. the first workout set consists of squats and push-ups. You will perform squats for 20 seconds followed by 10 seconds of rest, then you will perform push-ups for 20 seconds followed by 10 seconds of rest. You will keep repeating this until you have performed each exercise for 4 rounds. Once this is completed and following a 1-minute rest, you will move to workout set 2.

The exercises included are:

Workout set 1

• Squats
• Push-ups

Workout set 2

• Alternating lunges
• Mountain climbers

Workout set 3

• Sumo squats
• Lying bicycle crunches

Workout set 4

• Lateral ski jumps or standing ski pulls (arms only, no jump)
• Plank (Full or modified)

Want to reduce or step up the intensity? Try out our Basic and Advanced home workouts.

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