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Follow-along workout

20-minute full-body home workout with no equipment

No gym, no dumbbells, no jumping that wakes the neighbours. Clear a space the size of a yoga mat, grab a sturdy chair and a glass of water, and follow this session top to bottom.

It trains legs, chest, back and core in about 20 minutes, and it's quiet enough for a flat.

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The whole workout at a glance

  • Warm-up (3 min): march in place, then cat-cow.
  • Circuit A ×3: squat 10, incline chair push-up 8, glute bridge 12, plank 20 s.
  • Circuit B ×2: reverse lunge 8 each leg, superman 10, dead bug 6 each side, step touch 40 s.
  • Rest 60 seconds between rounds. Cool down with one minute of cat-cow and slow breathing.
  • Do it 2–3 times a week on non-consecutive days.

Your 20 minutes

Warm-up

3 min
  • March in place2 min
  • Cat-cow1 min

Circuit A · strength

3 rounds · rest 60s
  • Bodyweight squat10
  • Incline chair push-up8
  • Glute bridge12
  • Forearm plank20 s

Circuit B · legs, back + core

2 rounds · rest 60s
  • Reverse lunge8 each leg
  • Superman10
  • Dead bug6 each side
  • Step touch40 s

Cool-down

2 min
  • Cat-cow + slow breathing2 min

How to do each move

Start and finish positions, demonstrated by a woman and a man.

March in place: start and finish position, shown by a woman (top) and a man (bottom)

March in place

Works
Heart, hips, legs (low impact)
Beginner dose
2 minutes
  1. Stand tall with a slight bend in the knees.
  2. Drive one knee up toward hip height.
  3. Lower it back down and immediately drive the other knee up.
  4. Pump opposite arms naturally and keep a steady rhythm.

Too hard? Hold a wall and lift the knees lower.

Bodyweight squat: start and finish position, shown by a woman (top) and a man (bottom)

Bodyweight squat

Works
Thighs, glutes, core
Beginner dose
3 × 10
  1. Stand tall, feet shoulder-width apart, toes slightly out.
  2. Push your hips back and bend your knees as if sitting into a chair.
  3. Lower until thighs are roughly parallel to the floor, chest up.
  4. Drive through your heels to stand back up and squeeze your glutes.

Too hard? Sit back onto a chair and stand up again.

Incline chair push-up: start and finish position, shown by a woman (top) and a man (bottom)

Incline chair push-up

Works
Chest, shoulders, arms
Beginner dose
3 × 8
  1. Place hands on a sturdy bench, step or wall, slightly wider than shoulders.
  2. Walk feet back so your body is a straight line from head to heels.
  3. Lower your chest toward the surface with elbows tucked.
  4. Press back up to full arm extension.

Too hard? Use a kitchen counter or a wall — the higher the hands, the easier it gets.

Glute bridge: start and finish position, shown by a woman (top) and a man (bottom)

Glute bridge

Works
Glutes, hamstrings, lower back
Beginner dose
3 × 12
  1. Lie on your back, knees bent, feet flat and close to your glutes.
  2. Press your lower back gently into the floor.
  3. Drive through your heels and lift your hips until shoulders, hips and knees line up.
  4. Squeeze your glutes hard at the top, then lower with control.

Too hard? Shorten the range and pause for one second at the top.

Forearm plank: start and finish position, shown by a woman (top) and a man (bottom)

Forearm plank

Works
Abs, shoulders, glutes
Beginner dose
3 × 20 seconds
  1. Set forearms on the floor, elbows under shoulders.
  2. Extend your legs and rise onto your toes.
  3. Squeeze glutes and brace your abs so your body is one straight line.
  4. Breathe steadily and hold — no sagging hips, no piked butt.

Too hard? Drop to your knees and keep a straight line from head to knees.

Reverse lunge: start and finish position, shown by a woman (top) and a man (bottom)

Reverse lunge

Works
Thighs, glutes, balance
Beginner dose
3 × 8 each leg
  1. Stand tall with feet hip-width apart.
  2. Step one foot straight back and lower the back knee toward the floor.
  3. Keep the front shin vertical and the chest proud.
  4. Push through the front heel to return to standing. Alternate legs.

Too hard? Hold a chair back or wall for balance.

Superman: start and finish position, shown by a woman (top) and a man (bottom)

Superman

Works
Lower back, glutes, upper back
Beginner dose
3 × 10
  1. Lie face down with arms extended overhead and legs straight.
  2. Squeeze your glutes and lift your chest, arms and legs off the floor at the same time.
  3. Pause at the top and keep your neck relaxed.
  4. Lower with control and repeat.

Too hard? Lift only the arms, then only the legs.

Dead bug: start and finish position, shown by a woman (top) and a man (bottom)

Dead bug

Works
Deep abs, lower-back control
Beginner dose
3 × 6 each side
  1. Lie on your back with arms straight up and knees bent to 90°.
  2. Press your lower back into the floor and brace your core.
  3. Slowly lower the opposite arm and leg toward the floor.
  4. Return to start and switch sides, moving with control.

Too hard? Move only the legs and keep the arms pointing at the ceiling.

Step touch: start and finish position, shown by a woman (top) and a man (bottom)

Step touch

Works
Heart, hips, coordination (low impact)
Beginner dose
40 seconds
  1. Stand tall, feet together, knees soft.
  2. Step your right foot out to the side.
  3. Bring your left foot in to tap next to it.
  4. Repeat to the left — keep a steady, bouncy rhythm.

Too hard? Step slowly and drop the arm swing.

Cat-cow: start and finish position, shown by a woman (top) and a man (bottom)

Cat-cow

Works
Spine mobility, breathing
Beginner dose
1 minute
  1. Start on all fours, hands under shoulders, knees under hips.
  2. Inhale: drop your belly, lift your chest and tailbone (cow).
  3. Exhale: round your spine, tuck the chin and tailbone (cat).
  4. Flow slowly between the two, matching breath to movement.

Too hard? Make the movement smaller and slower.

Make it harder as you get fitter

  • Week 2: add one round to Circuit B.
  • Week 3: swap the chair push-up for knee push-ups and hold the plank for 30 seconds.
  • Week 4: slow every squat and lunge to three seconds on the way down.

New to exercise, injured, pregnant or managing a health condition? Check with a doctor first, and stop any move that causes sharp pain.

Questions people ask

Is a 20-minute workout at home enough?

For beginners, yes. Two or three focused 20-minute sessions a week build strength and fitness, especially when you also walk and eat enough protein.

Can I lose weight with home workouts and no equipment?

Home workouts help, but weight loss mostly comes from eating a little less than you burn, steadily. Pair this session with simple meals and daily movement.

Should I do this every day?

Not at first. Leave a day between sessions so your muscles recover. On the days in between, walk or stretch.

I live in a small flat. Will this disturb the neighbours?

There is no jumping in this session. Step touch and marching replace the usual jumping jacks and high knees.

Press play instead of reading

In Vigorous Home this workout runs with a timer, demonstrations and spoken cues, then counts towards your streak and progress calendar.

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