Strength30 minNo equipmentLegs and core

30-Minute Bodyweight Strength Workout (Legs and core)

A 30-minute no-equipment strength session, legs and core focus: Rear-foot-elevated split squat, Single-leg Romanian deadlift, Dead bug, Tempo push-up (3 s down), Wall sit and Side plank. 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. 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.

A2. Single-leg Romanian deadlift · 8–10 per leg · both sides Soft knee, hips travel back, back leg and torso move as one plank.

EasierKickstand stance (back toe lightly down).HarderHold a backpack or jug of water.

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

B1. Dead bug · 6–10 per side Low back gently pressed into the floor, extend opposite arm and leg slowly, exhale fully.

EasierMove only the legs.HarderSlow 4-count reach.

B2. Tempo push-up (3 s down) · 5–10 reps Three slow counts down, pause, press up. Quality over quantity.

EasierIncline on a counter.HarderAdd a 2-second pause at the bottom.

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

C1. Wall sit · hold Thighs near parallel, back flat on the wall, breathe steadily.

EasierSit higher on the wall.HarderHold a backpack on your lap.

C2. Side plank · hold · both sides Elbow under shoulder, hips stacked and lifted. Switch at the beep.

EasierKnees down.HarderTop leg raised.

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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