20-Minute Beginner Home Workout
A gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.
About the program
A routine for anyone who hasn't trained in a long time or never started. Push-ups against a table or a windowsill, squats to a comfortable depth, no running or jumping. The goal of the first month is the habit: a short session that's easy not to skip.
Who it is for
Complete beginners, people carrying extra weight, anyone returning after a break and older adults (if cleared to exercise).
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Workout
17 sets
How to progress
Add two reps every week. After 4–6 weeks move on to the no-equipment full-body home workout.
Similar programs
Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
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