01Clear space and warm up
3 minutes: march in place, arm circles, 10 bodyweight squats to comfortable depth, 10 hip hinges (hands on thighs, flat back).
Phone on floor, timer ready. Shoes optional — bare feet grip better on carpet.
Health & Fitness
20-Minute Home Workout: No Equipment
Squats, push-ups, planks, and lunges — full body, zero gym, three days a week
25 min6 photographed stepsBeginner
The workout people search most: no gym, no gear, real results. A repeatable 20-minute circuit — warm-up, four moves, short rest — that hits legs, push, core, and cardio. Scale every exercise up or down so beginners and returners both sweat without injury. Do it Monday, Wednesday, Friday in your living room.
What you'll learn
- Warm up 3 minutes — saves knees and shoulders
- Four moves that cover whole body without gadgets
- How to scale push-ups and lunges when you're starting
- Rest 30 seconds between rounds, not 3 minutes scrolling
Inside this course
- SetupSpace, timer, scales.
- Form that protects youQuality beats speed.
- Three-week habitShow up, log reps.
Full step-by-step lessons with photos unlock with a subscription.
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First steps from Setup
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02The four-move circuit
Round = Squats 12 → Push-ups 8–12 (knees OK) → Walking lunges 10 each leg → Plank 30 sec. Rest 30 sec. Repeat 3 rounds.
Write your reps after each session. Add 1 rep per move weekly when all three rounds feel manageable.
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