The 20 Minute Full Body Warrior Workout

Written By: Todd Kuslikis
November 03, 2021

Exercise should always be among your top priorities, but if you find it difficult to set aside time in your daily schedule to take care of your body, this workout is perfect for you. This is a full-body businessman’s workout. In no more than 30 minutes you could be walking out of the shower ready to tackle the rest of your day after having given all your major muscles a nice, intense workout.


Do each exercise for the total amount of seconds then immediately move to the next exercise. Once you finish 1 round, rest for 30-60 seconds. Do 5 total rounds.


The 20 Minute Full Body Warrior Workout in infographic form

Advanced Modifications:

If you’re not winded after the first round, try to move to the next one without resting and see how many rounds you can do. If you make it to the fifth round without rest it’s unlikely that you’ll have any energy left, but if there’s still some juice in your system, by all means, see how far you can go.

Beginner Modifications:

If your current fitness level is not up to some of the exercises in this workout, you can stick to simpler forms. For example, during wall sits you can bend your knees at a 45° angle instead of 90°, and you can balance your body on your knees and elbows during plank extensions.

Show/Hide Comments (4 comments)
  1. Raza

    Wow, that workout is no joke Todd!

    Whenever I do bodyweight circuits like that I KNOW I got a great workout

    I don’t know how someone can’t be winded after the first round!!

    • Adam Quarles

      Agreed. No joke, those spider pushups really got me. I may sick with this routine for a while.
      Thanks Todd

      • Todd Kuslikis

        You are very welcome Adam! Yep, Spider push ups are great!

    • Todd Kuslikis

      That’s awesome Raza! Glad you liked the workout! 🙂

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