20-Minute Summer Full Body Workout

20-Minute Summer Full Body Workout

Summer is here and it’s time to get into shape so you can feel great and look fantastic in all those light summer clothes. If you want to get results quickly before summer is over then you need to try this 20-Minute Summer Full Body Workout.


This quick 20-minute video workout can be done in the comfort of your own home or outdoors, can be done effectively without a lot of gym equipment, and can be completed in under an hour. You just have to make sure that you follow Kodjo’s video which shows you exactly how to do it, and that you give it your all.


20-minute Summer Full Body Workout


Let’s begin by saying that an hour of workout represents only 4% of your day; so if you really care about your body and staying healthy, you should be able to spare 4% of your day to exercise. However, not everyone has a full hour to work out. With that said, do you think you can allocate 2% of your day or better, 1% of it to exercise? Of course you can!


As the video demonstrates, if you are short on time, you can complete a very effective full body, high intensity interval workout in 20 minutes. This particular exercise routine consists of 6 different body weight workouts. In other words, you are not using any gym equipment for this workout session; this is a routine you can do in the morning once you wake up.


Complete each exercise in 30 seconds, take a 10 second break and move on to the next one. Once you finish all 6 exercises, start all over again and repeat 4 more times for a total of 5 times or 20 minutes.



Here are the 6 routines:




Spiderman Push Up:

The Spiderman push up routine is designed to target several areas of your body, primarily your triceps, chest, shoulders, and obliques (the abdominal muscles on each side of your torso). As demonstrated in the video, ensure your knees tap your elbows each time you drive your legs forward. Do the Spiderman push up routine for 30 seconds, then take a 10-sec break and move on to the bench jump.


Bench Jump:

The bench jump routine is an excellent cardio and lower-body exercise. Build a strong quad with this workout, and improve your balance in the same process.  Stand next to a bench that has a firm surface, and is about knee-high. Step about a foot or two away, and execute your jumps by landing feet flat on the bench. On each jump, make sure you soften your landing by landing in a squat position. Do the bench jump routine for 30 seconds, then take a 10-sec break and move on to the ski abs.


Ski Abs:

If you want to strengthen and tone your abdominal muscles, the ski abs routine will come very handy. In addition, this exercise targets several other areas of your body simultaneously, including your lower back, triceps, shoulders and quad. In that sense, it is a bona fide full body workout routine. With your hands shoulder-width apart, and your arms at a 90 degree angle to the ground, raise your body in plank position with your back flat. Then drive both your feet to each side of your body for 30 seconds non-stop. Take a 10-sec break and move to the prison squat routine.



Squats are excellent lower-body exercises. You cannot develop strong legs without some elements of squat. The prison squat is very easy to do. Keep your feet shoulder-width apart and lower your body to  a 90 degree angle with your legs. Ensure that as you descend, your knees do NOT go pass your toes. Do this for 30 seconds, take a 10-sec rest and move on to the mountain climbers.


Mountain Climbers:

Mountain climbers are cardio routines in disguise. They also help tone your ab muscles, and strengthen your triceps, shoulders, back and chest. Drive your knees to your chest in a stationary running fashion while you keep your back flat. Do this for 30 sec, then rest for 10 sec and move onto the final routine.



Most people hate burpees, but burpees are excellent full body workout routines that target several areas of your body at once. So, learn to embrace them. You will see that your stamina will also increase. Do the burpees as indicated in the video. If however, you are a beginner, feel free to skip the jump. Instead, just stand up naturally without jumping.


Once you finish all 6 exercises, start all over again and repeat 4 more times for a total of 5 times or 20 minutes.


What are some of your favorite tips for an effective workout? Please contribute to the conversion by leaving a comment.


Share this article and video with family and friends and let’s all get healthy and radiant together!


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We hope you enjoy this workout and let us know if you were able to complete it or if you have any questions!



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Kodjoworkout-PicAbout the Author: Kodjo Hounnake manages a health, wellness and lifestyle blog at www.Kodjoworkout.com; and recently created a easy-to-do free 4-week home workout program to help busy people get in shape in the comfort of their homes.


YOUTUBE 1: http://www.youtube.com/Kodjoworkout

YOUTUBE 2: http://www.youtube.com/Kodjofit


Paid Endorsement Disclosure: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


  1. You know i’m actually getting more into exercising these days, it’s not as horrible and scary as I always thought it was hehe. 😀 Nice tips!!
    LifeOfBun recently posted..FOTD: 4th Of JulyMy Profile

  2. Lynn Jones

    I really like the idea of using a short amount of time effectively. I prefer some sort of dance exercise and really enjoy walking with someone on nice sunny days. But as one gets older and mushier 🙂 these type of workout is necessary to tone and tighten. I also like pilates or some of the yoga stretches to keep feeling lose and limber.
    Great post!!
    Lynn Jones recently posted..Have a Blast on Independence DayMy Profile

  3. Hi Shelley,

    This workout is great! It makes me soo tired afterwards though that i stay on the floor for 5 minutes after im finished haha. It can only get better though right!

    Thanks Shelley!!!
    Kindest Regards, Jessica.
    Jessica van Zyl recently posted..Let’s Get “In The Zone!!”My Profile

  4. These look like some great exercises. What I like about them is that they can be done at home when you have very little time. Its programs like these that I turn to occasionally when I don’t have time to get to the gym.
    Clint Butler recently posted..Copywriting For The Web Is Your Worst Enemy. 7 Ways To Defeat ItMy Profile

  5. Hi Shelley! I start each day out with a mixture of pilates and yoga stretches, then I head to the green house to help out a friend M-F so I am a thinking I get my fair share of exercise. Perhaps come wintertime Kodjo’s workout would be something that would be a good fit for me.. Thanks for sharing Chery 🙂
    Chery Schmidt recently posted..Do What You Do!My Profile

  6. With this 20-minute workout you will burn calories, exercise your cardiovascular system, improve your muscle strength and relieve stress that has accumulated in your body throughout the day.
    Angel recently posted..No last blog posts to return.My Profile

  7. We’re a group of volunteers and opening a new gym in our community.
    Your web site offered us with valuable information to work on.
    You have done a formidable job and our entire community will be grateful to you.
    Ernest recently posted..zeal challengeMy Profile

  8. Thnx for having this resource on your website.
    Nannette recently posted..http://www.alphatutoring.org.auMy Profile

  9. Donnie Pratt says:

    Hello, thank you for the info, video, and inspiration.

  10. Yes, this is essential for an overall healthy lifestyle.

    Me being limited to what I can do. I found this exciting for motivational purposes more than anything else. I have been limited due to restricted movement with my spinal area. Yet, my pool activity has me moving with bringing oxygen through my cord.

    I will keep up with the motivational aspect more than anything else.
    William Earl Amis, Jr. III recently posted..Handle Your Own Business!My Profile

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