This 20-Minute Full-Body Workout Uses Only a Towel

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This full-body workout only takes 20-minutes and all you need is a towel.
Image Credit: Delmaine Donson/E+/GettyImages

It can't be said enough: You don't need fancy equipment for a good workout. You can use water bottles as dumbbells or a gallon jug as a kettlebell. You can even use a towel in place of sliders.

All you need for a great 20-minute, full-body workout is a towel and a clever rep scheme. For the following circuit — courtesy of Samuel Chan, physical therapist at Bespoke Treatments — you'll perform each move for 30 seconds, then you'll rest for 30 seconds. Try your best to get through at least 5 total rounds.

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

1. Push-Up With Alternating Arm Slide

1. Push-Up With Alternating Arm Slide
Image Credit: LIVESTRONG.com/Samuel Chan
Skill Level Intermediate
Time (In Seconds) 30 Sec
Body Part Abs, Chest and Arms
  1. Start in a high plank with you hands under your shoulders, body in a straight line from head to hips to heels. Place a towel under your right palm.
  2. On an inhale, bend your left elbow about 45 degrees from your ribs, lowering your body toward the ground.
  3. Simultaneously slide your right palm and towel up past your head as far as possible.
  4. Exhale and press into your left palm, sliding your right palm back, returning to the starting position.
  5. At the top of each rep, swap the towel to the opposite palm.

Tip

As you move from the bottom of the push-up to the top, keep your core braced and back as flat as possible.

2. Slider Lunges (Right Side)

2. Slider Lunges (Right Side)
Image Credit: LIVESTRONG.com/Samuel Chan
Skill Level Intermediate
Time (In Seconds) 30 Sec
Body Part Butt and Legs
  1. Stand with your feet hip-width apart. Place a towel under your right foot.
  2. Bend your left knee to 90 degrees.
  3. At the same time, slide your right foot several feet behind you, lowering the knee to lightly tap the ground (or hover just above it).
  4. On an exhale, press through your rooted leg and return to standing.

Tip

As you slide your leg back, focus on bending at the waist and driving your hips back, Chan says. In the stationary leg, keep your shin relatively vertical.

3. Slider Lunges (Left Side)

3. Slider Lunges (Left Side)
Image Credit: LIVESTRONG.com/Samuel Chan
Skill Level Intermediate
Time (In Seconds) 30 Sec
Body Part Butt and Legs
  1. Stand with your feet hip-width apart. Place a towel under your left foot.
  2. Bend your right knee to 90 degrees.
  3. At the same time, slide your left foot several feet behind you, lowering the knee to lightly tap the ground (or hover just above it).
  4. On an exhale, press through your rooted leg and return to standing.

4. Pike-Ups

4. Pike-Ups
Image Credit: LIVESTRONG.com/Samuel Chan
Skill Level Intermediate
Time (In Seconds) 30 Sec
Body Part Abs and Back
  1. Start in a high plank, hands directly under your shoulders. Place a towel under your toes.
  2. Press into your palms and lift your hips up toward the ceiling, sliding your toes along the ground toward your hands.
  3. Raise your hips as high as you can.
  4. Reverse the motion to return to the starting position.
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