20 Minute Wall Workout to Tone Your Body

By Top.me

Look great, feel healthy and live happy with Top.me.

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 

[youtube url=”https://youtu.be/oQK7fv4sByc” title=”Dumbbell Shoulder Workout”]

Looking for more home workouts? Check this sexy shoulder workout and quarantine leg and booty home workout