Move · Videos · Strength · 24 min

20-Minute All-Standing Full Body Workout (No Jumping)

20-Minute All-Standing Full Body Workout (No Jumping) — video by Lucy Wyndham-Read Play · 23:30

Video by Lucy Wyndham-Read on YouTube · Open on YouTube

Four five-minute blocks done standing: low-impact cardio, bodyweight arm and shoulder moves, standing abs, then legs and glutes, finishing with stretches. Good for beginners or small spaces with no kit.

  • 24 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Low-impact cardio: side steps with punches, star taps, skater reaches, knee lifts and back taps. 0:24
  2. Upper body in a split stance, leaning slightly forward: open your arms wide, then pull them back. 5:45
  3. Overhead arm pushes with soft knees and core tight, then criss-cross arm openings, palms down. 6:56
  4. Tricep extensions in a split stance with elbows held high, then arm circles at shoulder height each way. 8:55
  5. Standing abs: four twists and four knee drives, cross-body arm swings, then standing crunches. 11:13
  6. Knee-drive holds in a split stance, each leg (hold a wall if needed), then power punches and waist twists. 14:20
  7. Lower body: side leg lifts from a slight squat, then wide plié squats with toes turned out 45 degrees. 16:35
  8. Forward tips on one leg, slow and controlled, holding a wall if needed; then reach down and throw overhead. 18:47
  9. Reverse lunges, lifting your arms as you step back; take a shorter step if you need to. 20:46
  10. Stretch: calves, fronts of the thighs and hamstrings on each side, then the chest and upper back. 21:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lean slightly forward from the hips and keep your core tight when working the arms
  • Keep your knees soft and your arms at shoulder height during arm circles
  • Hold a wall or chair for balance moves if you need to

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadplie squats, back lunges, knee drives, leg lifts
  • Knees takes loadplie squats, back lunges, skater lunges, knee lifts
  • Shoulders movesarm pulls and presses, arm circles, punches
  • Elbows movestricep extensions, punches, arm presses
  • Upper back movesshoulder-blade squeezes, waist twists
  • Lower back moveswaist twists, ab swings, one-leg reaches
  • Ankles & feet movesstep-touches, marching, lunges, one-leg reach
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hand on a wall or chair for balance moves; shorter back step on lunges

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Lucy Wyndham-Read; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety