No-Equipment Home Workout: A 20-Minute Plan for Beginners

No gym and no time are the usual excuses for skipping exercise. Bodyweight training needs no equipment, fits in a corner of the room and is more than enough to get started.

Warm up

Five minutes of marching on the spot, shoulder rolls and jumping jacks get your body ready and lower the risk of injury.

Never jump into hard moves with a cold body.

Read more: Start Running the Right Way: An Eight-Week Beginner Plan

The main circuit

Do squats, knee push-ups, glute bridges and a plank for forty seconds each, with twenty seconds of rest in between.

Repeat the circuit three times. Good form matters more than the number of reps.

Progress gradually

Each week, work a little longer or rest a little less. The body responds best to gradual challenge.

Rest days are part of the plan; muscles get stronger while you recover.

The takeaway

Your own body weight and twenty minutes can build strength and stamina. This plan is made for beginners, three days a week.

This is a sample article, written to show what the blog can do.