A beginner home workout with no equipment needed

Here is a beginner routine that needs no equipment: a bodyweight squat, an incline push-up, a glute bridge, a dead bug, a forearm plank and a superman. Do each for about 30 seconds, rest for 30, and go through the list twice. It takes roughly 12 to 15 minutes with a warm-up.

What is a good no-equipment workout for beginners?

A good one covers the legs, the chest and arms, the back and the core, uses moves you can control, and is short enough that you will do it again on Thursday. The six moves below do that.

Before you start, spend a couple of minutes warming up. The warm-up article has a simple one. Clear some floor space and keep a chair nearby.

How do you do the routine step by step?

Do each move for 30 seconds, then rest 30 seconds. Count slowly and keep the reps tidy rather than fast. We only show two photos per move on the site, no videos, so read the steps and go carefully.

1. Bodyweight squat. Stand with your feet about shoulder width. Push your hips back and bend your knees as if sitting into a chair, then stand up. Keep your heels down. If it feels wobbly, lightly touch a chair at the bottom.

2. Incline push-up. Place your hands on a sturdy table or counter, a little wider than your shoulders. Walk your feet back so your body is a straight slope. Bend your elbows to lower your chest, then press away. The lower the surface, the harder it gets.

3. Glute bridge. Lie on your back with your knees bent and feet flat. Press through your heels to lift your hips until your body makes a line from shoulders to knees. Pause, then lower slowly.

4. Dead bug. Lie on your back with your arms up and your knees bent over your hips. Slowly lower one arm and the opposite leg toward the floor, then bring them back and swap. Keep your lower back resting on the floor.

5. Forearm plank. Rest on your forearms and toes, elbows under your shoulders. Keep a straight line from head to heels. If this is too much, drop to your knees. Stop when your form goes.

6. Superman. Lie face down with your arms forward. Lift your arms and legs a little off the floor, hold for a second, and lower. Small lifts are fine. You are not trying to arch as far as you can.

How long should the rests be?

Thirty seconds is a starting point. If you are out of breath or your form is slipping, take longer. Rests are part of the workout, not a sign you are doing badly.

You can make the whole thing easier or harder without changing the moves:

• Easier: do one round, or work for 20 seconds and rest for 40.
• Harder: add a third round, or work for 40 seconds and rest for 20.
• Same moves, slower speed: three seconds down and one up is plenty challenging.

How often should you do it?

Two or three times a week, with a day between. The CDC says adults need at least 2 days of muscle-strengthening activity each week, covering the major muscle groups. This routine touches legs, hips, back, abdomen, chest, shoulders and arms in a gentle way, so it can be one of those days.

If you want more on picking days, see how many days a week to work out at home.

When should you make it harder?

When you can finish both rounds with good form and you still feel you had something left, and this has been true for a couple of weeks. Then change one thing: a lower incline for the push-up, or longer work intervals. Not everything at once.

Some soreness after the first sessions is common. Sharp pain, pain in a joint or dizziness is a reason to stop. Do not push through it.

If you want a structured version with a timer and weekly steps, the Tenglow app has programs built like this and is launching soon on iPhone and Android. The routine above works fine on its own with a phone timer.

This is general information, not medical advice. If you have pain, a health condition, are pregnant or are recovering from an injury, talk to a clinician before starting a new exercise routine.