20 Minute Wall Workout to Tone Your Body

By Top.me

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This easy wall workout can help you tone your whole body in 20 minutes.

The only piece of equipment you need is your wall. So, get ready to do 4 circuits, 6 exercises and 1 minute rest between each circuit. You’ll work glutes, legs, abs and arms in one workout. Work at your own pace and listen to your body.

Wall Plank

Works: core, arms

A fit girl in a sport outfit is doing wall plank step ups against a yellow wall.

  • Get into a high plank potion with your arms extended.
  • Alternate lifting one leg at a time touching the wall behind you.
  • Use your upper body and core to keep your balance.  
  • Perform for 60 seconds.

Hip Thrusts 

Works: glutes, hamstrings and abs

A fit girl in a sport outfit is doing wall hip thrusts against a yellow wall.

  • Lie down on your back and place your feet on the wall keeping the arms to your side.
  • Use your hips and glutes to thrust your body into the air.
  • Do hip thrusts for 60 second.

Tip: Use dumbbells or body bar or a resistance band around your hips to add the weight and resistance.

Wall Push ups

Works: chest and arms

A fit girl in a sport outfit is sitting against a yellow wall and performing a Wall push ups.

  • Stand arm distance from the wall and place your palms on the wall at shoulder hight with a wider shoulder width apart positioning.
  • Bring your elbows and chest to the wall.
  • Do for 60 seconds.

Wall Sit

Works: the core, butt, legs and abs

A beautiful girl in black sport outfit is doing wall sit exercising against a yellow wall.

  • Stand against the wall and sit down into a chair position engaging your abdominal muscles.
  • Come to a 90 degree from your heels to your glutes. Keep your back flat against the wall
  • Hold for 30-60 seconds.

Singe Leg Hip Thrusts

Works: glutes, hamstrings and abs

A fit girl in a sport outfit is doing single leg wall hip thrusts against a yellow wall.

  • Lie down on your back and place your feet on the wall keeping the arms to your side.
  • Raise one leg into the air and using the hip and glute of the other leg, thrust your body into the air.
  • Do each leg for 60 second.

Tip: Use a resistance band around your hips to add the resistance.

Wall Sit With Side Steps

Works: the core, butt, legs and abs

A fit girl in a sport outfit is sitting against a yellow wall and performing a Wall Sit With Side Steps.

  • Stand against the wall and sit down into a chair position engaging your abdominal muscles.
  • Come to a 90 degree from your heels to your glutes. Keep your back flat against the wall
  • Press down to the heel of one leg when doing the side step with the other one. 
  • Do alternate side steps for 60 seconds.

Sumo Forward Wall Squats

Works: glutes, abs

A fit girl in a sport outfit is doing forward wall squats in front of a yellow wall.

  • Stand with your face about half a foot away from the wall.
  • Put your feet in a sumo stance potion.
  • Keeping your back straight, squat down as deep as possible kipping your arms in front of you or hanging between your legs.
  • Perform for 60 seconds. 

Tip: Try to play with the distance, coming closer to the wall with each set to challenge yourself.

20 Minute Wall Video Workout 

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