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20 minute low impact at home workout

20 minute low impact at home workout

20 min At Home Workout for Beginners - Low Impact Workout

These low impact exercises can be done in only twenty minutes and are great for beginners looking to improve their lower body strength and core stability. The routines are simple enough to do at home without equipment, but for an added challenge you can incorporate a resistance band and a foam roller into the workout.

  1. Glute bridge
  2. Plank
  3. Squats

Repeat these sets three times.

Workout summary

  • Excellent for building a strong lower body and core
  • Low impact exercises
  • Can be done from home in only 20 minutes
  • Great workout for beginners
  • Resistance band and foam roller optional
  • Good for males and females

Workout breakdown

This workout includes three sets involving three variations to help build a well-rounded foundation of lower body and core strength. I recommend you start with the Glute Bridge, moving onto the Plank, and end with Squats.

Repeat this set 3 times.

Glute bridge

  1. 15 hip raises
  2. 15 knee pulses
  3. Hold for 15 seconds
  4. Repeat 3 times

Optional resistance band: For an added challenge, place a resistance band around your legs placed above your knees.

Full plank

  1. Hold for 15 seconds
  2. 15 leg walkouts
  3. 15 knee drives
  4. Repeat 3 times

Optional foam roller: once you’re comfortable with the plank I recommend using a foam roller. Using a roller to balance yourself in a planking position forces your muscles to tense and work harder.


  1. 15 basic squats
  2. 15 walking side squats
  3. Hold for 15 seconds
  4. Repeat 3 times

Optional resistance band: using a band here help you better control your squat movement and allows better muscle activation in your back, core, glutes and abductor muscles.

How does this workout help?

This combination of low impact glute bridges, planks, and squats is a great way for beginners to build a strong lower body and core, as well as the added benefit of toning muscles.

Glute bridge: these target your gluteal muscles (the buttock area) and hamstrings. The workout engages you core which helps improve stability and your balance.

Plank: this simple core exercise does more than just help achieve a flat stomach. The full plank routine in this home workout engages abs, shoulders, back, glutes, and legs which aid overall body strength and stability.

Squats: these are a good addition to all home workout routines and targets thighs, calves, and hamstrings. The exercise is brilliant for improving functional movement.

You can adjust the difficulty by adding a resistance band to squats and glute bridges, and a foam roller to the plank.

Remember to prioritise form over speed to maximize benefits and avoid injuries.

Personal training sessions

I use a variety of low impact core and lower body exercises to help my clients achieve their fitness goals. If you would like a more personalised workout plan I offer personal training sessions tailored to your needs.

I provide in-person sessions in my private gym in Southwark SE1, or online personal training sessions that can be conducted from the comfort of your own home.

See my personal trainer packages.

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