Killer 20 Minute Fat Burning Bodyweight Workout NO EQUIPMENT

20 exercises. 20 minutes. NO equipment. NO repeats! Join Funk Roberts and Angela Roberts for this killer 20-minute full-body bodyweight workout designed to help you burn calories, build muscular endurance, improve conditioning, and get stronger using nothing but your bodyweight!

Whether you’re in your 40s, 50s, 60s, or beyond, this follow-along workout is a great way to challenge your entire body without stepping foot inside a gym.

CAN YOU COMPLETE ALL 20 EXERCISES?
Angela and I want to hear from you!
After you finish, drop DONE + YOUR AGE + YOUR COUNTRY in the comments. Tell us which exercise challenged you the most!

BUILD MUSCLE, BURN FAT & GET STRONG AFTER 40!
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THE WORKOUT
This is a 20-Minute Bodyweight Mega Circuit featuring 20 different exercises targeting your legs, chest, shoulders, arms, abs, core, and cardiovascular conditioning.

WORKOUT PROTOCOL:
20 bodyweight exercises
40 seconds of work
20 seconds of rest
1 round

NO REPEAT
NO EQUIPMENT
20 minutes total

All you need is some space, water, and the determination to GET IT DONE!

WHY BODYWEIGHT TRAINING IS IMPORTANT AFTER 40

As we get older, maintaining muscle, strength, mobility, balance, and cardiovascular fitness becomes increasingly important.

Bodyweight training is a fantastic way to improve functional strength, build muscular endurance, challenge your core, support joint control, and help maintain the physical capacity you need for everyday life.

And when you combine bodyweight training with resistance training, proper nutrition, and recovery, you’ve got a powerful foundation for staying strong, lean, healthy, and active for years to come.

WORKOUT TIMESTAMPS
00:00 – INtroduction
01:09 – Jumping Jacks
02:09 – Push Ups
03:09 – Abs Bicycles
04:09 – Reverse Lunge and Knee Raise
05:09 – Crab Toe Touches
06:09 – Burpees
07:09 – Triceps Extension Knee to Ground
08:09 – Sumo Squats
09:09 – Superman Upper
10:09 – Side to Side Oblique Toe Touch
11:09 – Run and Press Up
12:09 – Hindu Push Ups
13:09 – Lateral Lunges
14:09 – Kick Ups
15:09 – Flutter Kicks
16:09 – Gate Swing Squats
17:09 – Plank Jacks
18:09 – Abs In and Outs
19:09 – Crab Dips
20:09 – Mountain Climbers

CAN YOU COMPLETE ALL 20 EXERCISES?
Angela and I want to hear from you!
After you finish, drop DONE + YOUR AGE + YOUR COUNTRY in the comments. Tell us which exercise challenged you the most!

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Welcome to the official Over 40 Alpha Workouts YouTube channel with Funk Roberts the #1 fitness channel for men over 40, 50, 60 and beyond who want to burn belly fat, build lean muscle, boost natural testosterone, and get stronger without destroying their joints.

We post 24-minute home dumbbell follow-along workouts, metabolic training and the best strategies for men over 40, 50 and 60 in health and fitness.
Training is simple, science-based, and designed for longevity, strength, fat loss, muscle growth mobility, and confidence at every age.

Subscribe and hit notifications for new workouts every Wednesday at 11:30AM EST plus BONUS #AskFunk LIVE sessions, community training days, and mindset coaching for men 40+.

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Warm Up Routine

Post Workout Stretch Routine

WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS.

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