A Bodyweight Workout in 20 Minutes With Courtney Belcastro

If there’s one thing we know, it’s that you don’t need to work out for hours on end to work up a total body sweat and feel like you accomplished something in your day. If you have 20 minutes to clear a space around you and throw on some workout shoes, you can watch this 20-minute interval workout and feel immediately stronger.

Courtney Belcastro, you’ll see, has a way of motivating you through the screen in a way you wouldn’t think imaginable. After her total body warm-up, you’ll take on two sets of bodyweight exercises designed to have you working your hardest right away, from start to finish. This video even incorporates a cool-down so you’ll have time to recover your breath and your muscles before taking on whatever’s next in your day.

You’re not only one workout away from a good mood, you’re just 20 minutes away from it. Roll out a mat or just clear some space and get ready to work out with Courtney Belcastro in this Fast Feet workout. You can also find this workout as part of the #FastFeetChi challenge on the SweatWorking app, or individually on the app as part of Coach Courtney’s library of workouts.

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Ready to take on your 20-minute bodyweight interval workout? Get ready to move those feet fast with Coach Courtney with these moves.

Here’s what your workout will look like:

After a four-minute warm-up, you’ll have two sets of movements. Each set has four exercises; you’ll go through each exercise in the set for 45 seconds and repeat the set one more time before moving on to set two. After following the same format in set two, Courtney’s got a well deserved cool-down for you.


  • Lunge and reach (30 sec)
  • Walk outs (30 sec)
  • Jumping jacks (30 sec)
  • Side shuffle right (30 sec)
  • Side shuffle left (30 sec)
  • Squat twist (30 sec)
  • High knees (30 sec)
  • Butt Kicks (30 sec)

Set 1 (repeat two times)

    • Shuffle shuffle lunge (45 sec)
    • Mountain climbers (45 secs)
    • Squat hold pulse, up call (45 sec)
    • Burpees (45 sec)

Set 2 (repeat two times)

  • Push-ups – narrow and wide (45 sec)
  • Froggers, two punches (45 sec)
  • Military plank with knee drive (45 sec)
  • Fast feet, down call (45 sec)


  • Hamstring stretch right (30 sec)
  • Hamstring stretch left (30 sec)
  • Quad stretch right (30 sec)
  • Quad stretch left (30 sec)
  • Inhale / exhale forward fold (30 sec)
  • Rise to shoulder roll (30 sec)
  • Chest opener (30 sec)


(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.