No equipment workout

A workout with no equipment. Choose your level and how long you have, and get rounds and reps that fit.

Your details

20 minutes, standard versions

2 rounds

12 reps of each move

Squats12 reps
Push ups (knees or wall fine)12 reps
Glute bridges12 reps
Reverse lunges12 reps
Plank12 seconds × 2
Star jumps or marching12 reps
Reps in total144
Your level looks likeknee push ups, full squats, bridges
Towards the CMO 150 moderate minutes40 a week, and the 2 strength days covered
This week (Week 1)2 rounds of 12 reps a move (144 reps in all)
Next step (Week 2)2 rounds of 12 reps a move (144 reps in all)
After thatWeek 3: 2 rounds of 14 reps a move (168 reps in all); Week 4: 2 rounds of 14 reps a move (168 reps in all); Week 5: 2 rounds of 16 reps a move (192 reps in all); Week 6: 2 rounds of 16 reps a move (192 reps in all); then move up a level and drop back to 12 reps
Finishesweek of 25 Nov 2026 (6 weeks from 21 Oct 2026)
Too much?If the last 2 reps of a move are a real struggle, stay on that week. Rest a day between sessions.
Progression fromACSM 2009: add reps first, then a harder version (one change at a time)
Add it to your calendarDownload 12 sessions (.ics)

A kitchen chair and a bit of floor do it. If a move hurts, swap it for an easier one. 2 days a week covers the UK advice of strength work on 2 days.

Chest pain, feeling faint or unusual breathlessness: stop, and call 999 if it does not pass.

The working

20 minutes, getting there

2 minutes of warm up and 2 of cool down leave 16 minutes, which fits 2 rounds of six moves. At 12 reps a move that is 144 reps in total.

Levels

Reps per move

Level	Reps	Examples
Just starting	8	wall push ups, chair squats, short bridges
Getting there	12	knee push ups, full squats, bridges
Confident	15	full push ups, jump or split squats, single leg bridges

Six weeks

Reps first, then a harder version

Here the progress comes from reps, not timing. Weeks 1 and 2 use your level's reps, weeks 3 and 4 add 2 reps a move and weeks 5 and 6 add 4. At 12 reps and 2 rounds that is 144 reps, then 168, then 192. After week 6 you move up a level and drop back to the lower reps; confident users add a slow 3 second lowering instead.

Gentler versions

Sore knees or wrists

Pick sore knees and squats become sit to stand from a chair, lunges become standing side leg raises holding the chair, and star jumps become marching on the spot, all moves from the NHS strength and sitting exercise guides. Pick sore wrists and push ups move to the wall, on flat hands or fists, and the plank goes onto your forearms. Stop any move that hurts, and ask a GP or physio if pain lasts.

Add your weight for the energy: bodyweight circuits at a moderate effort are 5.0 METs in the 2024 Compendium. At 11 st, 20 minutes is about 101 kcal on top of resting, 202 kcal over 2 days a week. The minutes count as moderate activity too: 40 a week towards the Chief Medical Officers' 150, with the 2 strength days covered.

Make it harder

Without kit

Slow the lowering to 3 seconds
Pause at the bottom
Cut the rest to 15 seconds
Move to the next level of a move

Read with care

What this cannot tell you

FormIt cannot watch your technique.
Health conditionsSome conditions need tailored exercise.
Joint painSwap any move that hurts.

Questions

Common questions

What is a good bodyweight workout?

Squats, push ups, lunges, bridges and a plank cover the whole body.

Do bodyweight workouts build muscle?

Yes, especially at first, if you take sets close to tiring.

How do I make it harder?

Slow down, pause, add reps or move to a harder version.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.