The 20 Minute Workout: Cardio and Full Body Strength

Want to move today? Try this (Photo: Getty /

It is On New Years Day you might get a bit of a hangover, you might be a bit tired. This may be the perfect opportunity to move your body.

While you might want to work your way to 2022 and not do it all with a massive workout, a 20-minute workout might be just what you need.

This week’s workout focuses on cardio and strength. Increase your heart rate and challenge your muscles a bit.

So, if you’re looking to start the year the way you want it, why not devote 20 minutes to some physical activity today. You will definitely feel better for it.

This workout was created by Andrew Julien, physical trainer at F45 Tottenham Court Road.

Cardio and weight training at home

“This workout is designed for those interested in Swedish gymnastics (exercises that involve movements that use large muscle groups),” says Andrew.

To do this workout, you will need a pull-up bar and a sturdy bench or chair.

Complete three sets of each round:

First round :


5-10 repetitions

Using a strong barbell, place your hands on the shoulders, apart, then pull yourself up with your chin above the bar.

Without swinging your body, lower yourself to the ground.


10-20 repetitions

man doing push-ups

Stability is key (Photo: F45 Tottenham Court Road)

With your body in a straight line, get on all fours with your legs extended and your hands shoulder-width apart.

Go on your toes, keeping your elbows slightly bent.

Lower yourself to the floor on a flat board with your elbows at 90 degrees, then extend upward to the original position.

V crunches

10-20 repetitions

Lie on your back with your arms above your head.

Lift your legs up to a 45 degree angle and lift your legs up to reach your shins.

Second round:

Commando board

10 repetitions

Starting in a basic plank position, engage your core and keep your head neutral.

Push on your left hand until it is straight, then push on your right hand.

Then lower again, starting with your left hand and then your right, keeping your core tight and your back straight.

Spider board

5-10 on each side

Man doing a spider plank move
Core crackle (Photo: F45 Tottenham Court Road)

Starting again in a plank position, bring your right knee back to your right elbow, then extend your leg to the original starting position.

Then repeat with your left side.

hollow wedge

Lie down with your face up and arms and legs straight with your lower back pressed firmly to the floor.

Engaging your core, raise your arms and legs about 2 to 3 inches from the floor and hold for 20 to 30 seconds.

Third round:

Isometric traction

Hold on to the bar at 90 degrees, with a sneaky grip.

Pull yourself up until your forehead touches the bar and hold for 10-20 seconds.

Triceps Dips

maximum repetitions

Using a bench, sit with your legs extended and feet hip-width apart.

Rest your palms on the bench with your back facing it and lower yourself down with your elbows bent.

Slowly stand up until your arms are straight again.


Man doing a handstand

Star against a wall to build confidence (Photo: F45 Tottenham Court Road)

Stand up straight with your feet a comfortable width apart.

Kick lightly with your dominant leg and then tilt your body forward, making sure to put your hands firmly on the floor and legs straight.

Hold for 20 seconds, then drop off the pear tree with your dominant leg.

If you are new to pear trees, try doing it against a wall for extra support.

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