Getting Started
Regular physical activity may support overall wellness and weight management goals. These workouts are designed for beginners and can be modified to match your current fitness level.
Start slowly and listen to your body. If you have health conditions or concerns, consult with a healthcare professional before beginning any exercise program.
20-Minute Full Body Workout
Warm-Up (5 minutes)
- March in place 2 minutes
- Arm circles 30 sec each direction
- Leg swings 30 sec each leg
- Torso twists 1 minute
Main Circuit (12 minutes)
Repeat 3 times, 30 seconds each exercise, 15 seconds rest between
- Bodyweight squats 30 sec
- Wall push-ups 30 sec
- Standing knee raises 30 sec
- Plank hold (knees down) 30 sec
Cool Down (3 minutes)
- Gentle walking 1 minute
- Standing quad stretch 30 sec each leg
- Shoulder stretch 30 sec each arm
Exercise Modifications
Make It Easier
Reduce reps, take longer breaks, or perform exercises at a slower pace
Make It Harder
Increase reps, reduce rest time, or add more rounds to the circuit
Time-Based
Work at your own pace within the time frame rather than counting reps
Building Consistency
- Start with 2-3 sessions per week
- Choose a consistent time that works for your schedule
- Focus on form over speed or intensity
- Track your workouts to stay motivated
- Rest days are important for recovery
- Gradually increase difficulty as you build strength
Explore More Movement Options
Check out our yoga and mobility routines for recovery and flexibility.
Important: This information is for educational purposes only. Exercise programs should be appropriate for your fitness level and health status. Consult healthcare professionals before starting any new exercise routine, especially if you have injuries, health conditions, or concerns.