It’s always worth having a good bodyweight workout in your back pocket. You can perform them at home or when you’re on vacation and don’t have access to a gym.
This routine from certified personal trainer and The Wellness Primer founder Ciana Glynne challenges muscles across your upper and lower body in just 20 minutes without any equipment.
“As a beginner, you can start with bodyweight exercises. Then, as you progress, feel free to add weights or a resistance band to some of the moves to make them more challenging,” says Glynne.
A yoga mat is handy for making floor-based exercises more comfortable, but this is optional. If you don’t own one, take a look at our tried and tested guide to the best yoga mats to find the best fit for you.
How to do Ciana Glynn’s home workout
- Squat: 2×10-12
- Alternating lunge: 2×15 each side
- Push-up: 2×10 (or as many as you can if lower than 10)
- Triceps dip: 2×10-15
- Sit-up: 2×10
- Bicycle crunch: 2×15 each side
- Russian twist: 2×30-60 seconds
- Plank: 2×30-60 seconds
- Wall sit: 2×30-60 seconds
Perform the exercises listed above as a circuit, resting for 30 seconds between each one. Repeat this circuit for two total rounds to complete the workout. This should take you about 20 minutes.
1. Squat
(Image credit: Getty Images)
Sets: 2 Reps: 10-12 Rest: 30 seconds
- Stand with your feet roughly hip-width apart and your toes pointed outwards slightly play.
- Brace your core then push your hips backwards and bend your knees, as if you were sitting down on a chair behind you. Keep your chest up, back straight and eyes looking straight ahead.
- Lower your hips as close to the ground as you comfortably can, then drive through your heels to return to the starting position.
Trainer tips
“If you’re a beginner, start with a comfortable range of motion and gradually progress to deeper squats as you become more comfortable with this exercise.
“Try not to lock your knees or lift your heels off the ground at any point, and remember to breathe throughout the movement—inhale…
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