Key takeaways
- Most adults benefit from about 150 minutes of moderate activity a week.
- You do not need equipment or a gym to get started.
- Start gently, listen to your body and get medical advice if you have a health condition.
The short answer
Regular movement strengthens the heart, muscles and bones, improves mood and helps you sleep. Health organisations such as the World Health Organization suggest adults aim for at least 150 minutes of moderate activity a week, plus muscle-strengthening on two or more days. You can do all of this at home with no equipment. If you are completely new to exercise, begin with walking and simple exercise for beginners, then add the routine below.
Before you begin
- If you have a heart condition, high blood pressure, joint problems, are pregnant or have not exercised for a long time, speak to a doctor first. See blood pressure.
- Wear comfortable clothes and shoes, and clear some floor space.
- Drink water before and after.
- Stop and rest if you feel dizzy, feel chest pain or sharp pain.
Warm-up (3 to 5 minutes)
- March on the spot with gentle arm swings.
- Roll your shoulders and circle your hips.
- Do a few slow bodyweight squats.
- Gently rotate your ankles and wrists.
A simple 20-minute routine
| Exercise | Time or reps | Notes |
|---|---|---|
| Squats | 12 to 15 reps | Keep your chest up and sit back as if onto a chair |
| Wall or knee push-ups | 8 to 12 reps | Make it easier by pushing against a wall |
| Glute bridges | 12 to 15 reps | Lie on your back, lift hips, squeeze |
| Reverse lunges | 8 to 10 each leg | Hold a wall or chair for balance |
| Plank | 20 to 30 seconds | Do it on your knees if needed |
| March or jumping jacks | 1 minute | Choose the low-impact option if you prefer |
Do the circuit two or three times, resting for 30 to 60 seconds between rounds. Aim for three days a week to begin with.
Cool-down and stretching
- Walk slowly for a minute to bring your heart rate down.
- Stretch your thighs, hamstrings, calves, chest and shoulders. Hold each for about 20 to 30 seconds.
- Breathe slowly and relax.
Make it a habit
- Pick set times, such as morning before work or after dinner.
- Start with 10 minutes and build up.
- Exercise with a friend or family member.
- Use music that you enjoy. See how music affects mood.
- Track your progress in a notebook.
- Be patient. Real changes take weeks.
How to progress safely
- Add a few repetitions or another round every week or two.
- Move from knee to full push-ups, and hold the plank longer.
- Add brisk walking, running or dancing for cardio.
- Rest at least one or two days a week, and sleep well. See sleep and how to improve it.
Small movement counts too
- Take the stairs and walk short trips.
- Stand up and stretch every hour. See healthy habits for desk workers.
- Do chores actively, such as sweeping and washing.
Quick checklist
- Check with a doctor if you have health concerns
- Warm up for a few minutes
- Do a simple full-body circuit three days a week
- Cool down and stretch
- Increase slowly over time
- Rest and eat well
Key points to remember
The best routine is the one you will keep doing. This guide is general information and not medical advice, so adjust it to your own fitness and health.
This guide is general information to help you decide and act with confidence. Features, prices and settings change, so confirm current details with your device maker or service provider before you act. Last reviewed October 2026. Read our editorial standards.
