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20 Minute Full Body Strength Workout (No Repeats + No Jumping)

Mix up your strength training routine at home with this NO REPEATS, Full Body Strength Workout! If you like variety, you’ll love these 24 unique strength training exercises that burn over 300 calories in 20 minutes; no jumping.

Jump to 20-Minute Strength Training At Home Workout Outline

If you want a full body burnout with a lot of variety (and NO JUMPING), this workout is for you!


We don’t repeat ANY of the moves like we typically do in total body workouts.

Rather today’s workout consists of 24 DIFFERENT full body exercises. And you only do each exercise once.

It’s a strength-training version of this 30-Minute No Repeats HIIT Workout.


A low impact workout that is kind on joints and focused on strength.

But ‘no jumping’ doesn’t make this workout less challenging. I specifically built this full body strength workout with 40 seconds of strength training, followed by a 20 second ‘burnout’ to test your muscular endurance (and push your limits).

This at home strength training workout video is brought to you in partnership with NOW® — naturally supporting my fitness goals with natural nutritional supplements and pre sports nutrition products (aka pre and post-workout fuel)

I’m sharing more about NOW® and my top three nutritional supplements I take daily below.

This is a sponsored post in partnership with NOW®.

Strength Training at Home | Hammer Curl to target Biceps

How many days a week should you strength train?

It’s recommended that you strength train two to three days a week.

Including full-body workouts that focus on compound exercises, or exercises that work multiple muscles at a time (Healthline).

How many calories does this full body strength workout burn?

When you think ‘strength training’ or ‘resistance training’, you might not think high calorie burn for weight loss.

But lifting weights has a greater impact on your resting metabolic rate, meaning calories can still be burned even after your workout has ended. Thus, strength training is a great way to lose weight.

I personally burned ~350 calories during this 20 minute workout. Note: calorie burn will vary from person to person.

Deadlift | full body strength training at home

Are low impact workouts as effective as high impact workouts?


I say this in my pregnancy-friendly workouts all the time, but low impact DOES NOT mean low intensity.

There are so reasons to include low impact workouts in your fitness routine, including:

  • Reducing stress on joints 
  • Cross-training to use different muscle groups and muscle function (especially if you love HIIT cardio and running)
  • Recovering from an injury
  • Pregnant or postpartum 
  • Working out in an apartment or with sleeping babies nearby
  • Creating a SUSTAINABLE fitness routine (your isn’t meant for high impact exercise every single day)

Trust me, with the ‘burnout’ nature of this workout you working each muscle group for one minute straight; so it will challenge you!

Full Body Strength Workout No Repeats + No Jumping

20-Minute Full Body Strength Workout (No Repeats)

When it comes to building strength, normally I’m for repeating exercises. Repetition pushes the muscles to fatigue, which ultimately builds muscle.

That said, I believe every well-rounded fitness routine needs VARIETY! Especially if you need motivation to workout at home.

This full body burnout is full of variety; 24 different exercises, hitting every major push pull muscle group in the body, to keep you motivated to workout at home.

Make this no jumping, no repeats, total body strength workout a new staple in your weekly training program.

Workout Equipment:

Medium-to-heavy set of dumbbells (8-20lbs).

I’m using 15 lb dumbbells in this video. 

Workout Instructions:

Let me be your certified personal trainer for the day! Click here to jump to the guided Strength Training at Home video.

Alternatively, work through the 24 BEST Full Body Strength Training Exercises below at your own pace.

  • 12 Circuits (each circuit alternates between lower body and upper body exercises)
  • 2 Moves Per Circuit (40 seconds of strength training, followed by a 20 second strength burnout; followed by 20 seconds of rest between circuits)
  • No Repeats (you only do each exercise once)

Full Body Strength Workout | weighted crunches for toned abs

24 Full Body Strength Training Exercises

    40 seconds: Side-to-Side Squat Hold + Thruster
    20 second burnout: Squat Thrusters
    40 seconds: Isometric Bicep Curl + 4 Bicep Curls Per Arm
    20 second burnout: Alternating Hammer Curls
    40 seconds: Lateral Lunge + Transverse Squat, Right Leg
    20 second burnout: Pivot Squat, Right
    40 seconds: Reverse Grip Row Isometric Hold + Alternating Arm Lowers
    20 second burnout: Plank and Row
    40 seconds: Lateral Lunge + Transverse Squat, Left Leg
    20 second burnout: Pivot Squat, Left
    40 seconds: Wide + Narrow Push Up
    20 second burnout: Narrow Push Up
    40 seconds: Deadlift + Clean Squat
    20 second burnout: Clean Squat
    40 seconds: Wide Bicep Curl + Lateral Shoulder Raise
    20 second burnout: Front Shoulder Raise
    40 seconds: Curtsy Lunge + Reverse Lunge
    20 second burnout: Alternating Loaded Curtsy Lunges
    40 seconds: Skull Crushers
    20 second burnout: Leg Lowers + Triceps
  11. ABS
    40 seconds: Weighted Crunch
    20 seconds burnout: Dumbbell Push Through Crunches
    40 seconds: Man-Maker (push up, row, row, squat + curl + thruster)
    20 second burnout: Body Weight Plank Hold

Form cues and modifications are in the follow along video at the top of this post.

NOW® Nutritional Supplements

We all have unique nutritional needs and these needs change throughout our season of life.

Supplements are an effective way to ensure we are getting the daily recommended intake of essential vitamins, minerals and other important nutrients necessary for optimal health. 

My daily supplement routine shifts from pregnancy to postpartum; and depending on what my body needs during certain seasons (winter verse summer).

As we head into another Minnesota winter these are the NOW nutritional supplements I rely on: 

  1. Vitamin D – for immune system support (especially during MN winters).* And to help keep bones, teeth and muscles healthy (both mine and Bella’s since I’m still nursing).* I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the kids (it comes with an amazing drop dispenser for infants, babies and toddlers).
  2. Prenatal + DHA – I’ve been taking these prenatal vitamins for the past five years; while pregnant, nursing, trying to get pregnant, and repeat. I’m still nursing but plan to continue to take these; I use them as my daily ‘women’s multi-vitamin’. They are packed with vitamins and minerals that my body can use whether I’m pregnant, nursing, or just being a woman. I love the quality of the ingredients and price-point considering I consume these daily and that can add up.
  3. Women’s Probiotic — to support vaginal health and a healthy immune system.* This product features L. rhamnosus HN001 and L. acidophilus La-14 which have been shown to colonize the vaginal tract and help to maintain healthy vaginal pH when taken orally.* Both the B. lactis HN019 and HN001 strains may help to support healthy immune system function in pregnant and nursing women.*
  4. ZMA®Capsules — a combination of zinc, magnesium and vitamin B-6 that I take before bed. Designed to maximize absorption and to promote recovery from exercise.* I share more about muscle recovery and the benefits of taking zinc and magnesium for muscle recovery in this post.

Speaking of Zinc, I also use these Elderberry + Zinc Lozenges or these ElderMune™ Capsules for immune system maintenance if I’m feeling run down, or under the weather.* 

And I use this Elderberry Liquid for Kids for Brody too.

nutritional supplements for women's health

I expect A LOT from my body — from teaching multiple fitness classes a week, to running a business, being a mom and more. Like most women, ‘I don’t have time to be sick or sidelined.’ Which is why I value fueling my body with good nutrition and quality supplements.

If you want to give these supplements a try you can get $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

NOW® Sports Nutrition

Just like my daily supplement routine, my pre-and post-workout nutrition varies based on my season of life.

Currently, I’m focusing on building more strength at home, while also filming a lot of workout content for you guys. So my go-to NOW® Sports Nutrition products right now are: 

  1. Organic Pea Protein Powder or Plant Protein Complex
  2. Branched Chain Amino Acid Powder or BCAA Big 6 Powder
  3. ZMA® Capsules

Sports nutrition BCAA's branch chain amino acids

Branched-Chain Amino Acids (or BCAAs) — leucine, isoleucine and valine are essential amino acids, and thus cannot be made in the body.*

I just started adding BCAAs back into my workout routine due to the volume of workout content we are shooting these days. I was starting to feel run down and I know BCAA’s are critical for muscle protein synthesis, and can help to preserve existing muscle tissue.*

If you want to give these supplements a try you can get $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

Note, these are the supplements I personally take on a daily basis, but of course I have to say that you should personally check with your physician or midwife about what might be best for you especially if you’re pregnant or nursing. 

FDA Disclaimer

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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Strength Training At home Full Body Workout No Repeats

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  1. Huge THANK YOY Lindsey for your awesome website and workout videos! Such a huge motivator and love your variety!

  2. Yours are the best workouts on the internet. I appreciate the intensity & motivation you bring to each workout. I’ve even start chanting to my self while climbing on my mtn bike, “yes you can-yes you can,” or “you can do anything for 30 sec!” Those are a real mental booster when your muscles are getting ready to tell you to stop.

  3. FANTASTIC workout-a friend referred me to your site and I have been loving these workouts. I get bored easily when working out, so these keep me on my toes and keep me in tune with cross fit style moves that I enjoy (but often forget). Thanks for keeping it real-I even send these to my teen and tween!

    • I’m so glad you liked this one! Yes, it’s filled with variety. So glad your friend shared my site with you and you are putting the workouts to good use! Keep up the great work! -Lindsey