No Equipment
Twenty minutes of honest conditioning that needs nothing but floor space.
Difficulty
Intermediate
Time
20 minutes
Equipment
None
Focus
Conditioning • Full Body
Example template workout — replace or edit anytime from the dashboard.
5 rounds sets × 15
Rest 30s
Steady pace, full depth, breathe through your nose if you can.
Make it work for you: Reduce to 10 reps.
5 rounds sets × 10
Rest 30s
Keep a straight line from head to heels.
Make it work for you: Knees down or hands elevated.
5 rounds sets × 30 seconds
Rest 30s
Hips level, quick but controlled knee drives.
Make it work for you: Slow march instead of running the knees.
5 rounds sets × 45 seconds
Rest 60s
Elbows under shoulders, squeeze glutes, do not let hips sag.
Make it work for you: Break into 3 x 15 seconds.
Example template workout. Scale rounds down before you scale form down. This is general information, not medical advice — talk to a doctor before starting a new training program.
Next Step
Ten days of daily sessions to turn one workout into a standard.
Start The 10-Day RebuildKeep reading: How to Start Working Out Again After a Long Break: The Rebuild Guide
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