Strength20 minNo equipmentFull body

20-Minute Bodyweight Strength Workout

A 20-minute no-equipment strength session, full body focus: Push-up, Reverse lunge, Single-leg glute bridge and Pike push-up. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: Just floor space. A couch, step or wall helps.

Before you start: Treat round 1 as a lighter ramp-up set (about 60–70% of your working weight), then use your working weight for the rest.

Warm-up 3:00

Cat-cow · Bodyweight squat · Inchworm · Glute bridge · Arm circles · Leg swings (30 s each)

Block A 3 rounds · 45s work / 30s rest

A1. Push-up · 6–12 reps Hands under shoulders, body in one straight line, lower chest to a fist-height above the floor.

EasierHands on a counter or couch (incline push-up).Harder3-second lowering, or feet on the couch.

A2. Reverse lunge · 6–10 per leg Step back softly, back knee hovers, push through the front heel. Alternate legs.

EasierHold a wall or chair for balance; shorter range.HarderPause 2 s at the bottom or hold a backpack.

Block B 3 rounds · 45s work / 30s rest

B1. Single-leg glute bridge · 8–12 per leg · both sides Drive through the heel, ribs down, squeeze the glute at the top for 1 s.

EasierBoth feet down.HarderShoulders on the couch (hip thrust).

B2. Pike push-up · 5–10 reps Hips high, head travels forward of the hands, elbows at ~45°.

EasierHands on a couch, smaller range.HarderFeet elevated on a step.

Cool-down

Child's pose breathing · Couch stretch (hip flexor) (30 s each)

How to progress

Double progression: when every set hits the top of the rep range with 2 reps left in the tank, make it harder next time with a slower 3-second lowering, a pause, or the "harder" option.

Why this works

Built around compound movements (a squat or lunge, a hinge, a push and a pull) with sets taken to about 2 reps short of failure. Health guidelines (WHO, ACSM) call for muscle-strengthening work at least twice a week, and short, consistent sessions add up.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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