Twenty minutes, no gym: a home workout that actually works

You do not need a gym membership to get stronger. A short bodyweight circuit, done consistently three times a week, builds strength, improves fitness and takes less time than a commute.

Warm up (3 minutes)

March or jog on the spot, roll your shoulders, swing your arms and do a few slow squats. The goal is to feel warm, not tired.

The circuit

Do each exercise for 40 seconds, rest for 20 seconds, then move to the next. Complete three rounds.

• Squats — easier: sit to a chair and stand up; harder: pause at the bottom.
• Push-ups — easier: hands on a table or wall; harder: feet raised.
• Reverse lunges — alternate legs, keeping your front knee over your ankle.
• Plank — on forearms, body in a straight line.
• Glute bridges — lying on your back, drive your hips up and squeeze.

Cool down (2 minutes)

Walk around, then gently stretch your legs, chest and hips.

The best workout is the one you will still be doing in three months.

Add a fourth round or slow down each repetition when it starts to feel easy. If you have a medical condition, are pregnant or have not exercised in a long time, check with a health professional before starting.