This routine is built for days when you want a complete session without overthinking. If you are building a full weekly routine, start with our beginner fitness program at home.
30-Minute Session Breakdown
- Warm-up (5 min): March in place, arm circles, hip openers, bodyweight good mornings
- Circuit (20 min): 4 rounds, 40 sec work + 20 sec rest
- Cool-down (5 min): Stretch quads, hamstrings, chest, and breathing reset
Main Circuit
- Bodyweight squat
- Wall or incline push-up
- Reverse lunge (alternate legs)
- Glute bridge
- Plank hold
How to Make It Easier or Harder
- Easier: lower work interval to 30 seconds and add extra rest.
- Harder: increase to 45/15 timing or add one extra round.
For a full weekly system, see home fitness plan for beginners and this exercise plan for beginners at home.
