20-Minute Home Workout for Beginners (No Equipment)

Copy each move

No gym, no equipment, no problem. This is the routine I give anyone who tells me they don't know where to start. It takes 20 minutes, works your whole body, and you can do it in the space next to your bed.

Warm up first (3 minutes)

• 30 seconds of jumping jacks
• 30 seconds of arm circles
• 30 seconds of hip circles
• 30 seconds of high knees
• 60 seconds of marching in place

The workout: 4 rounds

Rest 60 seconds between rounds.

1. 10 push-ups. Knees down is completely fine. Keep a straight line from your knees to your head.
2. 15 bodyweight squats. Sit back like there's a chair behind you, knees pushing out over your toes.
3. 10 reverse lunges each leg. Step back, drop the back knee toward the floor, push through the front heel.
4. 30-second plank. Elbows under shoulders, squeeze your glutes, don't let your hips sag.

Cool down (2 minutes)

Hold each for 30 seconds: quad stretch on each leg, a hamstring stretch, and child's pose.

How often?

Three times a week, with a day off in between, is plenty to start. After two weeks you'll notice the push-ups getting easier. That's your sign to add reps.