Strength30 minNo equipmentFull body

30-Minute Bodyweight Strength Workout

A 30-minute no-equipment strength session, full body focus: Push-up, Reverse lunge, Single-leg glute bridge, Pike push-up, Rear-foot-elevated split squat and Prone Y-T-W raise. 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 4:00

Cat-cow · Bodyweight squat · Inchworm · Glute bridge · Arm circles · Leg swings · World's greatest stretch · Standing hip circles (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.

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

C1. Rear-foot-elevated split squat · 6–10 per leg · both sides Back foot on the couch, torso slightly forward, front knee tracks over toes. All reps one side, then switch.

EasierBack foot on the floor (split squat).Harder3-second lowering or a loaded backpack.

C2. Prone Y-T-W raise · 3–5 of each letter Face down, thumbs up, lift arms into a Y, then T, then W. Squeeze shoulder blades, neck long.

EasierSmaller lifts; rest forehead on a towel.HarderHold a water bottle in each hand.

Cool-down

Child's pose breathing · Couch stretch (hip flexor) · Hamstring floss · Thoracic open book (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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