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Home strength
Adults 18–64 · 20 minAll the big muscle groups, zero equipment, done in about 20 minutes. The WHO asks for two strength sessions a week — here's one of them.
How to do it
3 rounds of the circuit, 8–12 reps per exercise. Rest as much as you need — this isn't a race.
The exercises
1
Squats
10–12 reps
Slow down, strong up. Hold a table edge if balance is off.
2
Push-ups
8–12 reps
Against the wall, on knees, or full — pick your level.
3
Lunges
8 per leg
Big step, back knee toward the floor.
4
Backpack rows
10–12 reps
Load a backpack with books, hinge forward, and row.
5
Glute bridge
12–15 reps
Squeeze at the top — your lower back will thank you.
6
Plank
30–45 sec
Straight line from head to heels.
Good to know
Never trained before? Start with one round and the easier versions. Muscles gently burning is fine; joints hurting is not.