20-Minute Home Workout With Minimal Equipment

No time for the gym? This quick routine uses a skipping rope, a resistance band and an ab wheel to work your whole body.

How it works

Do each exercise for 40 seconds, rest 20 seconds, then move to the next. Complete the circuit 4 times — about 20 minutes in total.

The circuit

1. Skipping — use a skipping rope to raise your heart rate.
2. Banded squats — a booty band just above the knees fires up the glutes.
3. Push-ups — drop to your knees if needed.
4. Glute bridges — squeeze at the top for a second.
5. Ab wheel rollouts — start from your knees with the ab wheel and only roll as far as you can control.
6. Plank — hold a straight line from head to heels.

Make it harder over time

Add a fifth round, shorten the rest to 15 seconds, or try single-leg bridges and full rollouts.

Cool down

Finish with 3–5 minutes of gentle stretching for your hips, hamstrings and chest. Train like this three times a week and you'll feel the difference within a month.