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Bodyweight circuit

Teens 13–17 · 20 min

No equipment, no gym membership — just you and a bit of floor. Perfect straight after school.

How to do it

3 rounds of the circuit. 30–40 seconds per exercise with a short rest between. The jumping jacks are your warm-up — take round one easy.

The exercises

1

Jumping jacks

40 sec

Warm-up pace in round one, faster after.

2

Squats

10–15 reps

Feet shoulder-width, sit back like there's a chair.

3

Push-ups

8–12 reps

Knees down is fine — full range beats high reps.

4

Lunges

8 per leg

Big step, back knee toward the floor.

5

Plank

30–45 sec

Straight line from head to heels — don't let the hips sag.

6

Side plank

20–30 sec per side

Stack your feet, lift your hips, hold steady.

Good to know

Form first, speed second. When a full round feels easy, add a fourth round or slow every rep down.