Workouts · Strength

Minimal Space in 20

A workout that fits on a yoga mat — no jumping, no lunging room, no excuses in the smallest flat.

20 minbeginnermatstrengthmoderate
Why it works. When space is one mat, the workout adapts — vertical and floor patterns only.

Warm-up

March on the spot — 45s
Shoulder rolls and reaches — 30s

The workout

  1. squat bodyweight — 3 × 12 reps
    rest 35s
  2. pushup — 3 × 10 reps
    rest 40s
  3. glute bridge — 3 × 12 reps
    rest 35s
  4. dead bug — 2 × 8 each side
    rest 30s
  5. plank — 2 × 30s
    rest 30s

Cool-down

Standing fold and chest stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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