The 20-Minute Home Workout You'll Actually Stick To

You don't need a gym, fancy equipment, or 90 free minutes to get fit. You need a simple, repeatable home workout you'll actually do. Here's one that takes 20 minutes, three times a week.

The 20-Minute Routine

Warm-Up (3 minutes)

• Jumping jacks — 1 min
• Arm circles — 30s each direction
• Hip circles — 30s each direction

Block 1: Lower Body (5 minutes)

30s on, 15s rest. Repeat 4x:

• Bodyweight squats
• Reverse lunges
• Glute bridges
• Calf raises

Block 2: Upper Body (5 minutes)

30s on, 15s rest. Repeat 4x:

• Push-ups (knees if needed)
• Tricep dips on chair
• Arm raises with water bottles
• Plank shoulder taps

Block 3: Core (5 minutes)

30s on, 15s rest. Repeat 4x:

• Mountain climbers
• Russian twists
• Plank hold
• Bicycle crunches

Cool Down (2 minutes)

Stretching, deep breathing.

Add Intensity Over Time

Once it feels easy: add resistance bands, kettlebells, or weighted jump rope.

Equipment That Helps

Browse our fitness & wellness collection for kettlebells, resistance bands, and more.