Post: 20-Minute Beginner Strength Workout (No Equipment)
“You don’t need an hour or a gym membership to get stronger—just a plan and 20 focused minutes.” - Hana Evans
A Simple, Effective Full-Body Plan
If you’re new to strength training (or returning after a break), this quick routine builds consistency without crushing you. Do this 2–3× per week.
Warm-Up (3 minutes)
30s March in place
30s Arm circles
30s Hip hinges
30s Inchworm walkouts
60s Alternating reverse lunges (easy pace)
Circuit (15 minutes total)
Complete 3 rounds. Rest 30–45s between moves as needed.
Bodyweight Squat — 10–12 reps
Elevated Push-Up (hands on counter/bench) — 8–10 reps
Hip Hinge / Good Morning — 12–15 reps
Split Squat (each leg) — 8–10 reps
Dead Bug or Plank — 20–30s
Form cues: Keep ribs down, press through mid-foot, and move at a steady pace you can control.
Optional Finisher (2 minutes)
March to Jog Intervals: 20s easy jog + 40s march × 2–3 rounds
How to Progress
Week 1–2: Learn the movement; stop 1–2 reps before failure
Week 3–4: Add reps (e.g., +2 per set)
Week 5+: Slow the lowering phase to 3 seconds for extra challenge
Safety
Train around pain. If any move bothers a joint, shorten the range or substitute a friendlier version (e.g., wall push-ups).
Ready to go further?
Book a Free 30-Minute Fitness Assessment and I’ll personalize this plan to your schedule and goals.
