20-Minute Bodyweight Interval Workout

20-Minute Bodyweight Interval Workout (Mermaid with a Twist exercise)When I wore these leggings in my 8-Minute Abs 2.0 workout tutorial, I got so many comments about them that I had to put them into temporary blog retirement. It’s like being tagged in a bunch of pictures on Facebook from a special occasion—that outfit has been too exposed, and you can’t wear it again for a while. (Wait, am I quoting Regina George? What is going on here?) 

Moving on…

20-Minute Bodyweight Interval Workout

This workout is awesome because it requires no equipment, can be done just about anywhere, and will leave you super sweaty. I set my Gymboss Interval Timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through four rounds of the following bodyweight exercises.

20-Minute Bodyweight Interval Workout

  • Mermaid with a Twist (right): Ever since I saw this Mermaid with a Twist exercise on Pinterest, I’d been meaning to incorporate it into a workout. Start sitting on your right hip with right leg flat on floor, knee bent, and left leg in front of the right, knee bent upwards and foot flat on ground. Right hand should be planted firmly on the ground. You’ll shift your weight onto this right hand and straighten both legs as you lift your hips toward the ceiling and extend your left hand straight up. From here, twist your torso down, as you lift your hips into a pike position, reaching that left hand down and behind you. Reverse the motion back to the starting position, but don’t let those hip rest on the ground—it should be more like a light tap down before going right into the next rep.
  • Mermaid with a Twist (left)
  • 2 Jump Squats / 5 Squat Pulses: Do two jump squats, squatting down as if you’re sitting in a chair with butt back and then exploding upward, pushing your hands behind you as you jump. On the second one, you’ll land back in a deep squat and hold it there, pulsing up a couple inches and down a couple inches 5 times. Then explode right back up, starting again with your two jump squats.
  • Mountain Climbers: In plank position, bring one knee forward, tucking into your chest, and then switch quickly, jumping the other knee forward while the first goes back, in a horizontal running motion.
  • Split Squat Jumps: Squat down with one foot positioned just behind the other. Front foot should be flat on the ground, and you should be on the toes of the back foot. It’s ok for the knee to come in front of your toes on the back foot (because you’re up on the ball of the foot), but make sure that front knee stays in line with or behind the front toes to avoid injury. You will then jump up, and land back in the squat position with the opposite leg in front.

WEARING | Tank: Lululemon // Leggings: Nike // Sneakers: Nike Free Run +3

What are some exercises or workouts you’ve discovered lately on Pinterest?


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  1. Can never have too many at home workouts! And the outfit is pretty cool

    -Elise @ 9toFit.com

  2. cool, I’ll try this!

  3. I just found your blog recently, and your minimal-equipment and at-home workouts are truly rocking my sweaty socks right now. Thank you!

  4. Love this – looks like the perfect quickie workout or add-on! Thanks for sharing!

  5. OOOHHHHHH I love the mermaid with the twist!

  6. Love this workout!! Thank you so much for sharing 🙂 Would be honored if you checked out my very first blog neatly-packaged.blogspot.com

  7. Love this workout! Anything with jumping squats and mountain climbers has my attention.

  8. Love your workouts and can’t wait to try this one. Love anything that doesn’t require equipment!

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