You do not need a gym to start. This 20-minute routine uses six bodyweight movements that train the whole body, with sets and reps for a complete beginner, the form points that matter, and a simple way to make it harder each week.
Do the six moves below in order, as a circuit. Complete one round of all six, rest for a minute, then repeat for two or three rounds in total. Three days a week with a rest day between is plenty to begin with.
If any move hurts a joint rather than working a muscle, stop and use an easier version.
1. Bodyweight squat, 10 to 15 reps: feet shoulder-width, sit back and down, knees tracking over the toes, chest up. 2. Incline or knee push-up, 6 to 12 reps: hands on a table or the floor with knees down, body in a straight line. 3. Glute bridge, 12 to 15 reps: lie on your back, feet flat, push hips up and squeeze at the top.
4. Reverse lunge, 8 per leg: step back, lower the back knee toward the floor, push through the front heel. 5. Plank, 20 to 40 seconds: forearms on the floor, ribs down, do not let the hips sag. 6. Bird-dog, 8 per side: on hands and knees, extend the opposite arm and leg slowly.
Spend three minutes warming up before you start: march on the spot, make arm circles, do a few easy squats and hip circles. Afterwards, stretch the hips, calves and chest for a minute each.
A short warm-up reduces the chance of stiffness and makes the first set feel better.
Add reps first. When you can complete all rounds at the top of the rep range with good form, move to the next version of the exercise: full push-ups instead of knee push-ups, tempo squats with a three-second lowering phase, or a longer plank.
A simple plan: week one is two rounds, week two is three rounds, week three adds reps, week four moves to harder variations. This is progressive overload without any equipment.
Training works best with enough sleep, protein in each meal and a daily walk. Use the TDEE and protein calculators on this site to set your targets.
If you have a heart condition, high blood pressure, are pregnant or have an injury, check with a doctor before starting.