Yes, you can get an effective workout from the comfort of your home! Try this 20-minute no-equipment home workout from fitness pro Stef Williams

Not feeling it today? A super-speedy 20 minutes is all you need commit to for a great at-home workout that will leave you buzzing. Fitness app WeGLOW boasts a brilliant selection of workouts that are less than 20 minutes long and need minimal-to-no equipment. Plus, they’re perfect for any level of experience and don’t come with hefty gym fees (less than 1p per workout, FYI).

Want a taste of what you’ll be getting? We tapped trainer and WeGLOW founder, Stef Williams, for an energising, total-body session that you can do anytime, anywhere – even on your busiest days! Ready? Let’s go…

Circuit 1

How to do it: Do each of the moves in order for 45 seconds, rest for 15 seconds between moves, and complete two rounds. Take 45 seconds of rest, then move on to Circuit 2.

Reverse Lunge to Knee Drive

  • Start standing and take a step backwards with your left leg, then lower your left knee towards the floor.
  • In one move, bring your left leg forward and drive it up to hip height
  • Return to the starting position, then repeat on the same leg.
  • After 45 seconds, take a 15-second rest and then repeat the same exercise on the other side.

Butterfly kicks

  • Lie on your back with arms by your sides or beneath buttocks, palms down. Extend one leg into the air to a 30-degree angle from the floor, then switch legs and raise the other one. Perform little kicks by fluttering legs up and down, without feet touching the floor.

Press-up

  • Lie on the floor with your hands directly under your shoulders.
  • Push up with your arms and legs so your body forms a straight line, with your weight supported by your hands and toes.
  • Keeping your hips down, back straight and your abs tight, lower your upper body towards the floor, keeping your torso and legs in a straight line.
  • Use your arms to press back up when your chest is near to, or just touching, the floor.

Circuit 2

How to do it: Do each of the moves in order, for 45 seconds each. Rest for 15 seconds between moves, and complete two rounds. Take 45 seconds of rest before moving on to the Finisher.

Banded Squat

  • Stand with a looped resistance band around your thighs, placed just above your knees.
  • Move your feet hip-width apart and hold your arms out at shoulder height.
  • Push your hips back and bend your knees to lower into a squat, keeping the tension in the band.
  • Push through your heels, back to the start position. Repeat.

Tricep Dip

  • Sit on the edge of a chair and place your palms face down next to your thighs, fingers gripping the edge.
  • Place your feet on the floor in front of you, knees bent.
  • Keeping arms straight, edge forwards until your bottom is at the front of the seat. Straighten your legs.
  • Bend your elbows and lower your hips until your upper arms are parallel to the floor.
  • Push through the heels of your hands and return to the start position.

Explosive Bulgarian Split Squat

  • Stand a few feet in front of a chair and take your right leg behind you and rest your toes on the chair.
  • Keeping your hips and shoulders square, and your torso upright, slowly lower into a lunge.
  • When your right knee hovers two or three inches above the floor, push down through the heel of your left foot to explode back up, bringing your
    right foot into the air.
  • Return to the start, then repeat on the same leg. Complete 45 seconds of work, take a 15-second rest then switch sides.

Finisher

How to do it: Finish the workout by doing 45 seconds of elevated mountain climbers, off 15 seconds of rest, three times. Phew!

Elevated Mountain Climber

  • Get into a plank position, with your hands slightly wider than shoulder-width apart and placed on an elevated surface such as a chair.
  • Hold your upper body in place and pull your left leg forward under your body. Extend the leg back into plank and repeat on the other side.
  • Continue alternating at pace for 45 seconds.

For more workout inspiration, sign up to WeGLOW (weglow.app). Membership costs £99 per annum, £38.99 per quarter, or £15.99 per month.