This 20-Minute Full-Body Workout Uses Only a Piece of Paper

LIVESTRONG.com may earn compensation through affiliate links in this story.
All you need is a sheet of paper for an intense full-body workout.
Image Credit: LIVESTRONG.com

These days, people are getting creative with their at-home workouts. From a stack of books to a carton of milk or even a chair, you can fashion exercise equipment from just about any ordinary object.

"If you have the will, even a simple sheet of paper can thoroughly work your major muscle groups," says Michael Wittig, IPE Natural Pro 3x Champion and ISSA-certified personal trainer.

A stellar substitute for sliders, a piece of paper can add resistance to your routine by creating friction during sliding movements, Wittig says. "While applying downward force and sliding on hardwood flooring or carpet, the resistance is dramatically increased."

And when you ramp up the resistance, you improve and intensify your workouts. That means more strength gains.

Check out more of our 20-minute workouts here — we’ve got something for everyone.

Try This 20-Minute Paper Slider Workout

Performed with a plain piece of paper, this 20-minute routine designed by Wittig proves that an intense full-body workout doesn't require a gym filled with fancy equipment.

Tip

According to Wittig, regular paper works great to slide on smooth, hard flooring, but if you only have access to carpet, paper plates may be a better option. Additionally, to avoid slipping on the paper, wear gym shoes when performing these movements.

Do: 12 to 15 reps of each exercise back to back. Complete 4 rounds total, resting for two minutes between each round.

Move 1: Slider Fly and Press

Move 1: Slider Fly and Press
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 12
Body Part Chest and Shoulders
  1. Get into a push-up position on your knees. Place a pillow or pad under your knees if you want extra support. Place a piece of paper under one hand.
  2. As you bend your elbows and slowly lower your chest toward the ground in a push-up, slide one hand (with the paper) out to the side so the arm is nearly straight.
  3. Push back up and return to starting position.
  4. Alternate sliding arms with each rep.

Move 2: Slider Straight-Arm Lat Pulls

Move 2: Slider Straight-Arm Lat Pulls
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 12
Body Part Abs, Back and Shoulders
  1. Get into a push-up position on your knees. Place a pillow or pad under your knees if you want extra support.
  2. Turn the paper so it’s in a landscape position facing you. Place both hands on the paper with arms straight.
  3. Don’t let your chest cave in at the starting position, but keep your shoulder blades retracted and chest out. Think of this as a cable straight-arm lat pulldown.
  4. Slide your hands straight out in front of you as far as you can while keeping your arms straight.
  5. Drag the paper back in, concentrating on using your lats to help you return to the starting position.

Move 3: Slider Lunge

Move 3: Slider Lunge
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 24
Body Part Butt and Legs
  1. Start standing with a piece of paper under your right foot.
  2. Slide your right foot backward into a full reverse lunge position, bending both knees to 90 degrees.
  3. Keep your body upright and the front knee behind your toes.
  4. Push through your front heel to return to the starting position.
  5. Do all your reps on one side before repeating on the other side.

Move 4: Slider Hamstring Curl

Move 4: Slider Hamstring Curl
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 12
Body Part Butt and Legs
  1. Lie on your back with both legs straight out in front of you and both heels on the piece of paper.
  2. Slide your heels in toward your butt while lifting your hip as high as possible and keeping your glutes contracted.
  3. Slide back out to return to the starting position, but don’t let your legs touch the floor.

Move 5: Pike

Move 5: Pike
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 12
Body Part Abs and Arms
  1. Get into a high plank with both feet on a piece of paper.
  2. While keeping your legs straight, slide both feet in toward your midline as you lift your hips into the air using your core muscles. Your body should make an inverted V shape.
  3. Slide your feet back out and return to a high plank.

Move 6: Slide Out

Move 6: Slide Out
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 12
Body Part Abs
  1. Get into a high plank with both feet on a piece of paper.
  2. Bending your knees, slide both feet in toward your chest as far as possible.
  3. Slide them back out to a high plank.

Move 7: Mountain Sliders

Move 7: Mountain Sliders
Image Credit: LIVESTRONG.com/Michael Wittig
Sets 4
Reps 30
Body Part Abs
  1. Set two pieces of paper side-by-side on the floor in portrait orientation. Place a foot on each and get into a high plank.
  2. Slide one knee in toward your chest as far as possible while the other leg remains straight.
  3. Quickly switch the position of your legs and continue to alternate for a total of 30 reps, 15 on each side.

Concerned About COVID-19?

Show Comments