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20 MIN FULL BODY WORKOUT | At Home & Equipment Free!

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A 20-minute, no-equipment workout is giving home fitness fans a new go-to routine.

Fitness creator Maddie Lymburner built her YouTube channel, MadFit, around a simple premise: real workouts, filmed in real time, that anyone can follow along with from their living room floor. Her 20-minute full-body session is the latest example — a bodyweight-only circuit that hits the legs, core, chest, arms and back without a single dumbbell, resistance band or gym membership required.

• The routine comes from Maddie Lymburner’s MadFit channel, which specializes in real-time, follow-along home workouts for varying fitness levels.
• The 20-minute session uses functional bodyweight moves — squats, pushups, lunges, planks, jumping jacks, burpees and leg raises — run for 30 seconds each across three full rounds with 30-second breaks between rounds.
• Lymburner stresses a light-cardio warm-up before the high-intensity intervals begin.

The Founder of MadFit

MadFit has carved out a niche in the crowded at-home fitness space by keeping things accessible: no equipment, no studio, no subscription. Lymburner films her sessions as follow-along videos, meaning the timer viewers see on screen is the same one she’s working against — there’s no editing trick shrinking the actual effort into something shorter. That format is part of why quick at-home workout videos have become such a fixture for people trying to train without a gym.

Inside the 20-Minute Circuit

The workout opens with squats — feet hip-width apart, knees bent, hips lowered toward the ground while keeping the chest up and back straight — before moving into pushups, hands shoulder-width apart and body lowered with control. Lunges follow, stepping forward and dropping the back knee toward the floor on each side, then a 30-second plank on the forearms with elbows stacked under the shoulders.

From there the pace picks up with jumping jacks, burpees, and a finishing set of leg raises performed flat on the back. Each move gets 30 seconds of work before rolling into the next, and the entire seven-exercise sequence repeats for three rounds total.

Seven exercises, thirty seconds each, three full rounds — no equipment, no gym, just floor space.

That structure mirrors the interval logic behind other bodyweight staples, the kind found in HIIT-style circuits built around short, repeated bursts rather than long steady-state cardio.

The Importance of Warming Up

Lymburner is specific about sequencing: a few minutes of light cardio — jumping jacks, high knees, jogging in place — before jumping into the higher-intensity intervals. Skipping that step raises injury risk once the burpees and jump squats start stacking up, which is why the warm-up isn’t presented as optional in the video.

Built for Busy Schedules

The entire appeal of the session is compression — cramming strength work, cardio, and core training into a 20-minute window that fits before work, during a lunch break, or squeezed in after the kids are down. It’s the same calculation behind other no-equipment bodyweight routines that have found an audience with people who simply don’t have an hour to spend driving to and from a gym.

Because MadFit films these as real-time follow-alongs rather than tutorials to be paused and rewound, viewers press play and move with Lymburner exercise for exercise — squat for squat, burpee for burpee — until the clock runs out.