You do not need a gym to get stronger. This routine uses six bodyweight moves and fits in a small room. Do 3 rounds, 3 non-consecutive days a week, resting about 60 seconds between rounds. Warm up first with 3-5 minutes of marching on the spot, arm circles and easy squats.
1. Squats - 15 reps
Feet about shoulder-width apart, toes slightly out. Sit your hips back and down as if onto a chair, keeping your chest up and heels on the floor. Let knees track in line with your toes rather than caving inward. Go only as low as you can control, then stand up by pushing through your whole foot.
2. Push-ups - 10 reps (knees are fine)
Hands slightly wider than shoulders, body in one straight line from head to heels (or knees). Brace your stomach so hips do not sag. Lower your chest towards the floor with elbows at roughly 45 degrees to your body, not flared straight out. Push the floor away to return. If full push-ups are too hard, use your knees or a wall or table edge.
3. Lunges - 10 reps each leg
Take a long step forward and lower until both knees bend to roughly 90 degrees, back knee hovering above the floor. Keep your torso upright and the front knee over the middle of the foot. Push through the front heel to return. Hold a wall or chair for balance if needed; reverse lunges are often gentler on knees.
4. Plank - 30 seconds
Forearms on the floor, elbows under shoulders, legs straight behind you. Squeeze your glutes and brace as if expecting a light punch to the stomach. Keep a straight line - no high hips or sagging lower back - and breathe steadily. Stop the set when your form breaks rather than holding a sagging position.
5. Glute bridges - 15 reps
Lie on your back, knees bent, feet flat and hip-width apart near your hips. Press through your heels and lift your hips until knees, hips and shoulders form a line. Squeeze your glutes at the top for a second without arching your lower back, then lower slowly.
6. Mountain climbers - 20 reps (total)
Start in a high plank with hands under shoulders. Drive one knee towards your chest, then switch legs at a steady pace. Keep hips level with your shoulders and your stomach braced. Slow down if your hips bounce up; control matters more than speed.
How to progress
Add 1-2 reps per exercise each week, or a fourth round, once every rep feels controlled. Track your sessions so you can see progress. Stop for sharp pain, dizziness or chest discomfort, and check with a doctor before starting if you have a heart condition, recent injury or other medical concern. FitGeek's exercise library has more cues, common mistakes and easier or harder versions of each move.