← ALL ARTICLES health lifestyle
Move more at home: a 20-minute routine
By Ava Brooks · June 06, 2026 · 6 min read
No gym, no equipment, no excuses. This is the exact living-room circuit I give travelling clients — twenty minutes, full body, done.
Warm up (3 minutes)
One minute each: march in place with big arm swings, slow bodyweight squats, and alternating reverse lunges. You should feel warm, not tired.
The circuit (14 minutes)
Do each move for 40 seconds, rest 20, then move on. Two rounds total.
1. Squat to calf raise. Feet shoulder-width, chest up, rise onto your toes at the top. Legs and balance in one.
2. Incline push-ups. Hands on a sturdy chair or counter. Keep a straight line from head to heels.
3. Reverse lunges. Step back, not forward — kinder on knees. Alternate legs each rep.
4. Dead bugs. On your back, opposite arm and leg extend slowly. The quietest hard core move there is.
5. Glute bridges. Squeeze hard for one second at the top. Your desk-chair hips will thank you.
Cool down (3 minutes)
Deep quad stretch, doorway chest stretch and lying figure-four for the glutes, 30 seconds each side. Then get on with your day — you just out-trained 90% of resolutions.
Ready for a plan that progresses with you? See Workout Routines coaching.
Ava Brooks
Founder & head coach, Sinewbrook Personal Training. Certified nutrition coach, nine years on the gym floor.
Founder & head coach, Sinewbrook Personal Training. Certified nutrition coach, nine years on the gym floor.