25-Minute At-home Full Body Workout

25-Minute At-Home Workout

This full-body workout requires no equipment and can be done in a small space. It's designed for all fitness levels—modify as needed (e.g., do knee push-ups if full ones are tough). Aim for moderate intensity; rest 10-15 seconds between exercises if you're new. Total time: 25 minutes.

Warm-Up (5 minutes)

March in Place (2 minutes): Stand tall, lift knees high alternately, swing arms like marching. Keep a brisk pace to get your heart rate up.

Arm Circles (1 minute each direction): Extend arms out to sides, make small circles forward for 30 seconds, then larger for 30 seconds. Reverse direction.

Dynamic Leg Swings (1 minute): Hold onto a wall or chair for balance. Swing one leg forward and back 10 times, then switch legs.

Main Circuit (15 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds rest. Complete the circuit 3 times (5 minutes per round).

Jumping Jacks: Jump feet wide while raising arms overhead, then back to start. For low-impact, step side to side.

Bodyweight Squats: Feet shoulder-width, lower as if sitting back into a chair, then stand. Keep chest up and knees tracking over toes.

Push-Ups: From plank position, lower chest to floor, then push up. Modify on knees or against a wall.

Alternating Reverse Lunges: Step backward with one leg, lower until both knees are bent at 90 degrees, then push back to start. Alternate legs. Do not hit your knee to the floor, go slow and controlled.

Plank: Hold forearm plank position, body in a straight line from head to heels. Engage core; drop to knees if needed.

Cool-Down (5 minutes)

Standing Forward Bend (1 minute): Feet hip-width, hinge at hips to fold forward, letting arms hang. Breathe deeply.

Cat-Cow Stretch (2 minutes): On all fours, alternate arching back (cow) and rounding it (cat) with breath.

Child's Pose (1 minute): Kneel, sit back on heels, extend arms forward, forehead to floor.

Deep Breathing (1 minute): Sit or stand comfortably, inhale for 4 counts, hold 4, exhale 4. Relax.