Care Doctor
A No-Equipment Home Workout You Can Adjust to Your Pace
You don't need weights for a short workout at home. This routine combines lunges, jacks, mountain climbers, shoulder movement and a modified burpee. Clear enough space to step in every direction, and use a stable, nonslip surface.
Try 20 seconds of each movement followed by 40 seconds to rest and change position. One round has five movements; repeat only if you can keep good form. Warm-up and cooldown time are additional. If you have an injury, health condition or aren't sure the movements suit you, ask a health professional first. Stop if you develop pain, dizziness or feel unwell.
Warm Up First
Start with marching on the spot. Over at least six minutes, add gentle heel digs, knee lifts and small bends of the knees, increasing your pace gradually. Don't push into a forced stretch.
Make sure the floor is clear and there's room for each part of the routine. Check forward and backward steps, outstretched arms and a plank position. If you aren't ready for the circuit yet, spend more time warming up.
Pendulum Lunges
Stand tall with feet about hip-width apart. Step one foot forward, bend both knees and lower only as far as you can control. Keep the front foot flat and the knee moving in line with the toes. Push through that foot to return to standing.
Step the same foot backward into a reverse lunge, keeping the other foot planted, then return. Alternate legs so both sides get a turn. If the forward-back sequence challenges your balance, do separate forward lunges instead and reset between repetitions. A fixed two-foot stride won't suit every body.
Jumping Jacks
Start with your arms at your sides. Jump your feet apart while raising your arms, then bring them back together as you lower your arms. Keep the jumps small and land softly with knees slightly bent.
For a lower-impact version, step one foot out at a time and bring it back before changing sides. Raise your arms only through a comfortable range. You don't need maximum height or speed; use a pace you can control.
Cross-Body Mountain Climbers
Begin in a high plank with hands under your shoulders and legs extended. Keep your middle engaged without letting your hips sag. Bring one knee toward the opposite elbow, return the foot, then switch legs. The knee doesn't need to touch the elbow.
Move slowly enough to keep your trunk steady. If supporting yourself on your hands isn't comfortable, skip the floor movement and march in place instead. Shorten the work interval if your position starts to slip.
Shoulder Rolls
Stand with your arms hanging loose. Bring your shoulders up, take them back, then lower them. Repeat gently until halfway through the interval, when you can reverse the direction.
You may only make a small circle. That's enough for this part of the routine. Keep your neck relaxed and stop if it hurts. The rolls are a lighter movement between harder exercises, rather than a way to build shoulder strength.
Modified Burpees and Finishing
You won't jump or do a push-up in this version. Bend at your hips and knees to put your hands down. Step one foot back, then the other, into a plank. Bring each foot forward again and stand up, keeping your back controlled.
Getting down to the floor may not suit you. If so, leave this one out. Rest before deciding whether to do another round; cutting the breaks isn't the aim. When you're done, walk or march for several minutes and gradually slow the pace. Let your breathing settle rather than stopping abruptly to meet a finishing time.
NHS: warming up before exercise and safety guidance
ACE: mountain-climber positioning
