Build Lean Muscle 4 Weeks | 20 Min Body weight Workouts

Tackle the fitness challenge with a 20-minute body weight workout video designed to build lean muscle over four weeks.

Harness accountability through the Facebook group by logging daily workouts and sharing your accountability sheet for motivation and encouragement in a supportive, judgment-free community.

Warm up thoroughly for five to ten minutes, stretching every muscle to prevent injuries and strains before each workout.

Increase reps to make workouts more challenging for beginners to intermediate level, push faster within time, replay the workout, and add sets to tailor the challenge and know your limits.

Perform push ups with a flat belly, belly button tucked, and chest reaching the ground. Modify by dropping to the knees while keeping the hips low.

Perform mountain climbers from a push-up position with shoulders over wrists and a flat back, driving each knee to the chest, alternating legs, and adjusting tempo for challenge.

perform shoulder taps from a wide-foot push-up stance, lifting one hand to tap the opposite shoulder, then switch sides, keeping a flat back and tucked core, with knee modification.

Perform cross mountain climbers by bringing your knee to the opposite elbow while alternating legs, keeping shoulders above the wrists and your back flat throughout.

Perform a sumo squat with feet wider than shoulder width and toes pointed out; push hips back, bend knees to 90 degrees, keep chest up, and squeeze glutes at top.

Lie on your back with your knees bent, press through your heels, lift your hips, squeeze at the top, pause briefly, then lower and repeat.

Step back into a big split stance and bend the back leg, moving up and down with a tall chest. Keep the front knee from going over the toes.

Target inner thighs with the side lunge by pushing the hips back, bending the weight-bearing leg, and returning to center, alternating left and right sides.

Target the outer thighs and glutes with a curtsy lunge by stepping behind, bending the back leg, keeping your chest up, alternating legs, with most weight on the front leg.

Lift your hips into a bridge, then walk your feet out in tiny steps while keeping the hips off the ground to activate the glutes and hamstrings.

Lie on your back, lift your hips into a glute bridge, then alternately straighten one leg while squeezing the core and engaging the glutes; use hands for balance.

Perform plank hip taps from a low elbow position, tapping your hips side to side. Keep your back flat and hips down for proper form in this bodyweight workout.

Perform squat jacks by starting with feet together, hopping or stepping out into a low squat with hips down and shoulders back. Return to center and switch sides.

Perform high knees by running in place, lifting knees to belly button height, pumping your arms, and engaging your core; modify by bringing knee to opposite elbow while crunching.

Drive your heels up to your bottom in butt kickers, alternating legs, run your arms, keep your back flat, core engaged, and gaze straight ahead.

Perform an inchworm by walking your hands from standing to a push up position and back; add a bottom push up for a greater challenge.

Perform wide-armed push ups with arms wider than shoulders, keeping back flat and core engaged, lower chest to the ground; modify by dropping to knees to keep hips low.

Target the triceps with hands shoulder-width apart in a close-to-body tricep push up; elbows back, keep arms close to the body, modify by lowering to the knees, engage the core.

Perform a pushup in an inverted V with hips raised, bend the arms, and lower toward the ground so the forehead approaches the ground.

Perform dips with knees bent and hips lifted, keeping arms close and elbows back as you bend down and push back up.

Perform a burpee from standing to a push-up, lower fully, return to standing, and jump high, with modifications to push-ups on knees or a catchphrase for the jump.

Perform a half burpee from a push-up position by jumping your feet toward your hands and back out, keeping your hips low; modify by walking your feet in and out.

Perform the frog squat by bringing elbows to knees, lifting hips, and keeping knees at a 90-degree angle; avoid a full up-and-down squat and focus on hip motion.

Master arm circles with proper form and duration to maximize burn during bodyweight workouts. Learn to perform small circles with arms locked out in both forward and backward directions.

Perform the superman by lifting your upper and lower body simultaneously from a prone position, slowly squeezing at the top to engage the glutes and upper back.

Perform the swimmers exercise by lifting the upper and lower body off the ground while kicking your hands and feet as in swimming, engaging the glutes and maintaining lift throughout.

Perform a crunch by lying with knees at 90 degrees, feet lifted, and hands behind the head; lift the shoulder blades off the ground while avoiding neck pull.

Perform the Russian twist from a seated position, lean back with feet lifted, touch sides with a core engaged; modify by placing heels down and twist side to side.

Perform a single leg v up from lying on your back, lifting one leg and the upper body to meet, alternating legs with a modification to lift only the shoulders.

Perform the side v up by lying on your side, supporting with the bottom hand, lifting upper and lower body to meet and touch the toes, crunching with the obliques.

Lie on your back with arms by your ears, lift upper and lower body to meet at center for a v up, bending knees to modify and protect the back.

Perform toe touches by lying on your back with your feet raised, reach toward your toes as you crunch with arms overhead, bending your knees to modify.

Do a single-leg leg raise while lying on your back with your feet lifted, lower one leg toward the ground and switch sides. Bend your knees to reduce back pressure.

Perform flutter kicks on your back, lift the upper and lower body slightly, squeeze and lock out the legs, with small leg movements and arms extended toward the legs.

Perform lying tuck ups to strengthen the core by extending the legs from a tucked position and hovering, then return to the chest; if the back hurts, don’t extend fully.

Hold a plank with a flat back, belly button tucked, and hips down. Adjust foot width for balance or drop to the knees to modify while keeping alignment.

Perform side plank dips to lift and lower hips from a side plank, squeezing the obliques, with a knee-bent modification that places pressure on the bottom leg.

Strengthen the core with a side plank by pushing up from the elbow into a straight line, with optional raised arm and a leg-bend modification.

Perform week 1 workout 2 as a 20-minute bodyweight routine featuring push-ups, planks, sumo squats, and knee-to-elbow crunch variations to challenge the core and lower body.

Engage all major muscles with a 20-minute bodyweight workout including glute bridges with leg lifts, single-leg holds, push-ups, planks, shoulder taps, and pulsing core work.

Develop lean muscle with week 2 workout 3 featuring cross mountain climbers, plank and push-up progressions, curtsy lunges for outer thighs and glutes, and tricep push-up variations.

Week 3 workout 1 delivers a 20-minute bodyweight routine that targets glutes, core, and upper body through hip bridges, push-ups, planks, side planks, and dynamic jumps.

Perform a sequence of bodyweight moves including squat jacks, glute bridges, lunges, and push-up variations, while maintaining core control, proper form, and knee-friendly modifications for a timed full-body challenge.

Week 4 workout 1 blends wide-arm push-ups with modifications, an upside-down V push-up with shoulder taps, dips with pulsing core work, and controlled hip movements to strengthen body and core.

Perform cross mountain climbers, regular mountain climbers, lunges, and squats in a 20-minute body weight workout, with modifications and cues to keep the chest up and back flat.

Build lean muscle with four weeks of 20-minute bodyweight workouts in a fitness challenge video.