No time for the gym? No equipment at home? No problem. Your body weight is enough for an effective workout. This 20-minute routine trains your legs, upper body and core, and it fits into even the busiest day.
Before You Start
- Clear a small space, about 2 by 2 metres
- Wear comfortable clothes and supportive shoes, or train barefoot on a mat
- Keep water nearby
- If you have a medical condition, injury or are new to exercise, check with your doctor first
Warm-Up (4 minutes)
Do each for 40 seconds with a short pause:
- Marching on the spot
- Arm circles
- Hip circles
- Bodyweight squats (slow)
- Step-back lunges, alternating
Main Workout (13 minutes)
Do each exercise for 40 seconds, rest 20 seconds. Complete the circuit of 6 exercises, rest 1 minute, then repeat once more.
- Squats: feet shoulder-width, sit back and down, chest up
- Push-ups: on knees or against a wall for beginners; full push-ups for advanced
- Reverse lunges: step back, lower with control, alternate legs
- Glute bridges: lie on your back, drive hips up, squeeze glutes
- Plank: forearms and toes (or knees), body straight
- Mountain climbers: slow for beginners, faster for advanced
Cool-Down (3 minutes)
- Walk around slowly for 1 minute
- Hamstring stretch: 30 seconds per leg
- Chest stretch in a doorway: 30 seconds
- Child's pose with slow breathing: 30 seconds
Beginner vs Advanced Options
| Exercise | Beginner | Advanced |
|---|---|---|
| Squats | Squat to a chair | Jump squats |
| Push-ups | Wall or knee push-ups | Feet-elevated push-ups |
| Lunges | Hold a wall for balance | Jumping lunges |
| Glute bridges | Both legs | Single-leg bridges |
| Plank | On knees, 20 seconds | With shoulder taps |
| Mountain climbers | Slow, hands on a bench | Fast pace |
How Often Should You Do It?
Three to four times per week, with a rest or light activity day in between, works well for most people. Add daily walking for extra benefits.
How to Progress
- Week 1 to 2: 2 rounds as written
- Week 3 to 4: 3 rounds
- Week 5 onwards: switch to harder versions or work 45 seconds, rest 15 seconds
Frequently Asked Questions
Can I build muscle with home workouts?
Beginners can build strength and some muscle with body weight. Over time, harder variations or added resistance such as bands help you keep progressing.
Can I lose weight with this workout?
Exercise supports weight loss, but diet, sleep and daily activity matter just as much.
What if I feel pain?
Stop the exercise. Muscle effort is normal, but joint pain or sharp pain is not. Seek professional advice if it continues.
Want Expert Guidance?
A certified trainer can personalise workouts for your goals. Interested in becoming one? Explore RE-FIT certifications.
Recommended Resources
Continue learning with relevant RE-FIT courses, programs, and publications.
