Boost Your Metabolism and Build Stronger Legs in Just 20 Minutes with Four Simple Moves

You don’t always need weights or equipment to work your muscles and achieve impressive results. In fact, one of the most effective ways to build strength, boost your metabolism, and improve overall fitness is by using your body weight. Bodyweight exercises can enhance balance, stability, and core strength without the need for dumbbells or kettlebells. The best part is that you can perform these exercises anywhere, whether it’s at the gym, in the comfort of your home, or even outdoors at your local park.

Stef Williams, a personal trainer and the creator of the fitness app WeGLOW, has designed a high-intensity workout that perfectly demonstrates the simplicity and effectiveness of bodyweight exercises. By incorporating high-intensity interval training (HIIT), this workout allows you to get fit and build strength in a short amount of time.

In just 20 minutes and with only four exercises, you can experience a full-body workout that will leave you feeling stronger and help you break a sweat. While Williams suggests using a skipping rope for one of the exercises to improve coordination and core strength, you can easily substitute it with running on the spot or jumping without a rope. Williams provides clear demonstrations for each exercise, allowing you to practice proper technique before starting the workout.

This workout requires both power and precision, so give it your all and focus on maintaining proper form even as fatigue sets in. When performing lunges and squats, aim for full depth by getting your knee as close to the floor as possible. During jumping lunges, ensure you touch the ground with your back knee, and squat deeply by allowing your hips to drop below parallel.

Engaging your core muscles throughout the workout is crucial. Keep your ribcage tucked in, squeeze your abdominal muscles, and maintain a neutral spine without arching your back. This will help maximize the effectiveness of the exercises and protect your lower back.

By the end of the session, your heart rate will be elevated, and you’ll likely be sweaty. Take the time to cool down and stretch your muscles with a 10-minute yoga routine. This will help alleviate any tightness and promote relaxation.

To aid your recovery, consider using foam rollers to reduce the impact of delayed-onset muscle soreness (DOMS). Foam rolling can be an effective tool to unwind after a workout and promote muscle recovery. Check out our guide to the best foam rollers if you’re interested in incorporating this recovery method into your routine.