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20-minute workout at home
Not having time is the most common excuse for skipping workouts. But 20 well-used minutes are enough to train your whole body and stay fit.
Do this circuit: each exercise for the time shown, 15 seconds of rest between exercises and 1 minute between rounds. Complete 3 rounds, 3 or 4 times a week.
Sample plan
Day 1
- Squat · 3 sets × 40 s
- Incline push-ups · 3 sets × 40 s
- Alternating lunges · 3 sets × 40 s
- Mountain climbers · 3 sets × 30 s
- Glute bridge · 3 sets × 40 s
- Plank · 3 sets × 40 s
Key tips
- Warm up for 2 or 3 minutes first: mobility and easy jogging on the spot.
- Put form before speed.
- If it's too much, start with 2 rounds.
Frequently asked questions
Do 20-minute workouts work?
Yes: done consistently and with the right intensity, they improve strength and fitness.
Can I do it every day?
Better to alternate with active rest days, like walking, so you recover.
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