No-Equipment Full-Body Workout You Can Do Anywhere in Just 20 Minutes

If you've taken a break from your regular exercise routine, you're not alone. Even those with a strong background in fitness can find it challenging to stay consistent when schedules get busy or motivation fades.

The good news? Getting back into strength training doesn’t require a major time commitment or an intense program. In many cases, the most sustainable way to restart is by starting small and gradually building consistency—an approach often referred to as habit stacking.

This short, full-body workout can be done at home in just 20 minutes. Starting with this routine twice a week is a simple and effective way to rebuild strength, reestablish your exercise habit, and ease back into a regular routine.

How to Use This Workout:

Perform each exercise for 2–3 sets, following the recommended repetitions below. I recommend doing these as a circuit—complete one set of each exercise in order, then repeat the entire sequence. This approach allows different muscle groups to rest between sets, so you can keep moving without long breaks. It’s a great way to stay efficient with your time while still getting a full-body challenge. Each exercise should feel moderately challenging—if it starts to feel too easy, check out the progression options provided.

Chair Squats
Start in a standing position in front of a chair. Lower into a squat, lightly touching the chair with your hips before standing back up.

Easier: Use a higher chair.
Harder: Use a lower chair or try single-leg squats.
Reps: Up to 10 repetitions.

Deadbug
Lie on your back with hips and knees bent to 90 degrees ("tabletop" position). Engage your core by drawing your belly button toward your spine. Slowly lower one leg to lightly tap the floor, then return and alternate legs.

Reps: Up to 10 taps per leg.

Bridges
Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips, engaging your glutes. Lower and repeat.

Progression: Try a single-leg bridge by extending one leg while lifting.
Reps: 10 per leg for single-leg, or 10 total for both legs.

Wall or Floor Push-Ups
Position your hands on a wall, countertop, or floor. Keep elbows at a 45° angle and move in a controlled motion.

Modify or progress based on your current strength level.
Reps: 6–10 repetitions.

Single-Leg Deadlift
Stand on one leg and hinge at the hips, extending the other leg straight behind you. Keep your back flat and core engaged.

Reps: 10 per leg.

Plank
Hold a forearm or high plank for 30 seconds to 1 minute. Keep your body in a straight line and avoid sagging at the hips.

Tip: Engage your core throughout.

A Few Notes on Intensity

Each exercise should feel challenging enough that you need a rest after 6–10 reps. If you feel like you could keep going without much effort, it may be time to adjust the difficulty.

This short routine targets all major muscle groups—legs, core, glutes, arms, and back—using only your body weight. It’s efficient, scalable, and highly functional. And with just two sessions per week, you can start seeing strength improvements in just a few weeks.

More importantly, it helps you rebuild the habit—the foundation for any lasting routine. From there, you can add volume, resistance, or new habits like a post-workout stretch or walk.

Ready to Get Moving?

Set a reminder, roll out a mat or towel, and give yourself just 20 minutes. No equipment, no pressure. Just you and your body, moving with purpose.

Need guidance on form or want to progress this circuit? Come see us at Tula Physical Therapy & Wellness—we’d love to help you feel strong again, visit our website or give us a call (212) 604-1316.