A 21-day home workout plan for beginners (no equipment, 20 minutes)
If you want to get fitter at home but don't know where to start, the answer is a short plan you can actually finish. Twenty minutes a day, no equipment, three weeks. That's what our coaches give beginners, and below is the first week in full.
How the plan works
Every session is a circuit: 40 seconds of work, 20 seconds of rest.
Week 1 is 3 rounds (about 15 minutes). Week 2 is 4 rounds. Week 3 adds a 3-minute finisher.
One easy day and one rest day each week, with a walk.
Week 1, free
Day 1, lower body: squat, reverse lunge, glute bridge, wall sit, high knees.
Day 2, upper body and core: push-up (any version), plank, mountain climber, superman, dead bug.
Day 3, full body: jumping jack, squat, push-up, reverse lunge, mountain climber.
Day 4, easy day: bird dog, slow glute bridge, slow dead bug, slow squats, then a 20-30 minute walk.
Day 5: repeat Day 1.
Day 6: repeat Day 2.
Day 7: rest and walk.
Warm up for 3 minutes first (march on the spot, arm circles, slow squats, hip circles) and finish with 2 minutes of easy stretching.
The one rule that matters
Don't miss two days in a row. A 10-minute version still counts. Consistency beats intensity for the first three weeks.
Get all 21 days
The full plan, with the exercise library, a printable tracker and the plate method for eating, is in the 21-Day Home Body Reset (Global Edition). It's an instant PDF download.
Training in Saudi Arabia or the Gulf? Get the Saudi edition, with food swaps for everyday Saudi meals.
Comments