A 20-Minute Full-Body Home Workout (No Gym Needed)

This routine uses your bodyweight and a resistance band. Warm up for 3–5 minutes first, and stop any exercise that causes pain.

The circuit (repeat 3 rounds)

1. Band squats – 12 reps
2. Push-ups (incline on a sturdy surface if needed) – 8–12 reps
3. Band rows anchored in a door – 12 reps
4. Reverse lunges – 8 reps per side
5. Plank – 30 seconds

Rest 60–90 seconds between rounds.

How to progress

Add one or two reps per exercise each week, use a heavier band, or slow down the lowering phase. Keep form consistent before adding difficulty.

This guide is general fitness information, not medical advice. If you have a health condition or injury, consult a qualified professional before starting a new program.