20 Minute Home Workout for Strength

HIIT workout

While I love home workouts now, that wasn’t always the case.

I didn’t have space, I didn’t know what to do and I DEFINITELY didn’t have the motivation to get off my couch and exercise after a long day at work.

One day I was reading some girlie magazine and it had a little snippet offering a quick at home workout. I remember it to this day. It said to set a timer for 15 minutes and do 15 reps of calf raises, squats, lunges and sit-ups until the timer went off.

I figured “why not?”.

I woke up the next morning surprised at how sore I was and already planning when I would do it again.

It was the beginning of my love for home workouts (Tae-Bo came next, and I still find myself wanting to air-kick during my workouts sometimes).

HIIT workout


I think we just make home workouts way too complicated, which they don’t need to be. We spend so much time trying to decide WHAT to do and WHERE to do it that we end up running out of time all together. Once I discovered the perfect workout schedule and got myself a little organized, the rest came much easier!

I found I didn’t need a gym or fancy equipment to get an amazing workout and make my muscles work. I lost weight, toned muscles and started to really believe in my own ability to be strong. I still like to attend classes and hit the gym, but when those things don’t work with my schedule or finances, I don’t use it as an excuse not to workout. I know I have some awesome home workouts to fall back on, as long as I motivate to make myself do them.

This Ultimate Pyramid Workout is a 20 minute home workout I created as an ode to that original workout that got me to start exercising at home. It’s just amped up a little :).

A pyramid workout is based on the number of repetitions you perform. You can incorporate any exercises you chose and any number of different moves. Basically, you start with a certain number of repetitions (you can choose how many depending on the exercise and your ability). You then perform each exercise for that many reps. You do it again but with one less rep. Then again with one less, and so on until you are down to 1 repetition of each. Then you do the round of 1 repetition again and work your way back up to your starting number.

Let me promise you, it’s intense.

My first pyramid workout involved burpees. I started with 15 and had to work down to 1 and then back up to 15. I have no words to describe this workout. Wow is all I can say.

This Ultimate Pyramid Workout I’m giving you today doesn’t involve the killer burpees but is just as effective. It can be done anywhere you have a little space, and all you need is some tennis shoes. It will strengthen and tone your legs, buns, abs and arms, giving you an amazing full body workout in a short amount of time. If you want to make it a little more challenging, you can hold light weights in each hand during the calf raises, squats and lunges.

20 minute home workout


This can definitely be modified if you are a beginner! Simply hold on to a counter or chair for the standing work, and then do the push-ups on your knees. You can also start with less repetitions and work up to more.

Remember to always check with your doctor before starting a new exercise program and stop if you feel any pain.

Enjoy getting your pyramid groove on and let me know how it goes!


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2 thoughts on “20 Minute Home Workout for Strength”

  1. Hi, Jessica,
    I am Andreea from Germany. I am new at Pilates, however I am very interested in it. I started (again) running some weeks ago, then I realized it’s not doing too much good to my pelvic floor, after two deliveries, so I stopped, then I went on youtube to find some videos for home workout and found you. I am very glad I did. Your motivation is inspiring, I am looking forward to get to work. I love moving, I ride the bike 20km every day, however in terms of body workout I have not done much, simply because I always found it hard to stick to it. The only thing I would ask now is: pnce I start the Pilates program (the many free videos you offer us), should I stick to the begginers’ video for a while (say a week) until I get the hang of it, or can I simply switch from exercise to exercise? How can I do this correctly for better results?
    I admire your work and dedication, you are a true example for me!
    Best of luck!

    • Welcome and I’m glad you are enjoying the videos! If you would like one on one guidance and consultation we can set that up. I would also recommend you try our UNLIMITED program as that will give you daily workout recommendations. Always do what feels best to your body!


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