The workout in one line: warm up for 4 minutes, then do two rounds of six moves (squats, wall or knee push-ups, glute bridges, reverse lunges, plank, and marching in place) for 40 seconds each with 20 seconds rest, and finish with 3 to 4 minutes of easy stretching. It takes about 20 minutes, needs only floor space, and works every major muscle group.
Warm-up (4 minutes)
- March in place, swinging your arms: 1 minute
- Arm circles forwards and backwards: 30 seconds
- Hip circles, hands on hips: 30 seconds
- Bodyweight good-mornings (hinge forward at the hips with a flat back, then stand tall): 1 minute
- Step-touch side to side: 1 minute
You should feel warmer and slightly out of breath, not tired.
The circuit (do it twice)
| Move | Work | Rest | Easier option |
|---|---|---|---|
| Bodyweight squat | 40 s | 20 s | Squat to a chair and stand back up |
| Push-up | 40 s | 20 s | Hands on a wall or kitchen counter |
| Glute bridge | 40 s | 20 s | Smaller range; pause at the top |
| Reverse lunge (alternate legs) | 40 s | 20 s | Hold a chair back for balance |
| Plank | 40 s | 20 s | Knees down, or forearms on a bench |
| March or jog in place | 40 s | 20 s | Slow march |
After the first round, rest for 1 minute, then repeat. Six moves at one minute each, twice, plus the rest, is about 13 minutes.
How to do each move well
Squat
Feet about shoulder-width apart, toes slightly out. Sit your hips back and down as if onto a chair, keep your chest up and your knees tracking over your toes, then push through your whole foot to stand.
Push-up
Hands slightly wider than your shoulders, body in a straight line from head to heels (or knees). Lower your chest towards the floor with elbows at roughly 45 degrees from your body, then press back up.
Glute bridge
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly.
Reverse lunge
Step one foot back and lower until both knees are bent to about 90 degrees, front knee over the ankle. Push through the front heel to return.
Plank
Forearms under shoulders, body straight, abs braced as if expecting a light punch. Do not let your hips sag or pike up. Breathe normally.
Cool-down (3–4 minutes)
- Standing quad stretch: 30 seconds each leg
- Standing hamstring stretch (heel forward, hinge at hips): 30 seconds each leg
- Chest stretch in a doorway: 30 seconds
- Child’s pose: 45 seconds
How often, and how to progress
- Weeks 1–2: 3 sessions a week on non-consecutive days (for example Monday, Wednesday, Friday).
- Weeks 3–4: increase work to 45 seconds and rest to 15 seconds.
- Weeks 5–6: add a third round, or move to harder versions: push-ups from the floor, slower squats with a 3-second lowering phase, single-leg bridges.
- Walk on the days in between if you can. See the 4-week walking plan for beginners.
Good form beats more reps. Stop any move that causes sharp pain, and use the easier option instead.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.