Finding time for fitness can feel impossible when life gets busy, but strength training doesn’t have to take hours or require a gym membership. In just 20 minutes, you can get a full-body strength at home workout using just your body weight, or add weights for an extra challenge.
Here’s a simple routine designed to boost muscle tone, burn calories, and improve overall strength at home.
7 Easy Moves to Build Strength at Home
Warm-Up (2-3 minutes)
Before diving into strength training, warm up your muscles to prevent injury. Try jumping jacks, arm circles, or marching in place. A quick warm-up gets your blood flowing and prepares your body for action.
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#1 Squats
Squats are a powerhouse move for your glutes, quads, and hamstrings.
How to do it:
- Stand with feet shoulder-width apart.
- Lower your hips back and down as if sitting into a chair.
- Keep your chest up and knees behind your toes.
- Push through your heels to return to standing.
Reps: 12–15
Try this 16-minute Ultimate Lower Body workout.
#2 Push-Ups
Classic push-ups target your chest, shoulders, and triceps while engaging your core.
How to do it:
- Place hands slightly wider than shoulder-width.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the floor, then press back up.
Modification: Drop to your knees if needed.
Reps: 10–12
Try this Bodyweight Burner that requires zero equipment.
#3 Glute Bridges
Glute bridges strengthen your glutes, hamstrings, and lower back.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower slowly back down.
Reps: 12–15
Fire up your glutes and hamstrings with this Burning Bridges workout.
#4 Plank Shoulder Taps
This core and shoulder exercise challenges stability and balance.
How to do it:
- Start in a high plank position.
- Tap your left shoulder with your right hand, then your right shoulder with your left hand.
- Keep your hips as still as possible.
Duration: 30–45 seconds
Boost strength and sculpt your arms with this Athletic Arms workout.
#5 Lunges
Lunges are perfect for toning legs and glutes while improving balance.
How to do it:
- Step forward with your right foot, lowering your body until both knees form 90-degree angles.
- Push off the front foot to return to standing.
- Repeat on the other leg.
Reps: 10–12 per leg
Take on this 10-minute Leg Challenge and power up your day.
#6 Tricep Dips
You don’t need weights for strong arms, tricep dips do the trick.
How to do it:
- Sit on the edge of a sturdy chair or bench.
- Place hands next to your hips, fingers facing forward.
- Slide your hips off the edge, bend elbows to lower your body, then push back up.
Reps: 10–12
Try this 15 minute low-impact Upper Body Party circuit workout using weights to strengthen and build your muscles.
#7 Russian Twists
This move targets the obliques and strengthens your core.
How to do it:
- Sit on the floor with knees bent and feet lifted slightly.
- Lean back slightly and clasp your hands together.
- Twist your torso to the right, then left.
Reps: 20 twists (10 per side)
Take your core to the next level with this ab workout!
Cool Down (2–3 minutes)
Finish with gentle stretches for your hamstrings, quads, shoulders, and back. Deep breathing during your cool-down helps relax your muscles and aids recovery.
RELATED: 10 Quick & Effective Equipment-Free Workouts You Can Do From Home
Quick Tips for Success
- Focus on proper form, not speed.
- Use household items like water bottles for added resistance.
- Track your progress and explore new variations on the FitOn app.
With just 20 minutes and a little consistency, you can strengthen your entire body at home. You can mix and match workouts from FitOn to keep things fun and challenging.
