No gym, no jumping, no equipment — this low-impact 20-minute workout builds bulletproof strength

senior man doing a plank — (Image credit: Shutterstock)

I'm here to show you that you can still get stronger without jumping, gym time, or equipment; you just need the best strengthening exercises for you and the right program, performed consistently and with progression.

Now, that's not to say I don't recommend lifting weights. Loading your bones and muscles is the best way to counteract aging, muscle mass decline and loss of bone density, so I strongly recommend resistance training at all stages of life.

But if it's just you and your yoga mat, then you need to give this bodyweight workout a go. And what better way to add resistance to your training routine than working against your own bodyweight?

Watch: 20-minute low-impact workout for all ages

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The routine: To keep the intensity high without weights (of course, you could add weights and equipment if you wish), we will use an EMOM format, which means "Every minute on the minute."

Perform 8-12 reps of the first exercise, then rest for the remainder of the minute. The aim is to get roughly 10-15 seconds of rest each time. On the next minute, perform 8-12 reps of the second exercise, then rest. You'll work through four exercises, each starting on a new minute, and five rounds, totaling 20 minutes.

Each of the four moves works to build functional fitness and strength, using movements you'd see in everyday life, like pushing or squatting. If you're not getting enough rest, cut the reps back; if you're resting too long, add reps.

Diamond push-ups: Start in a push-up position either on your knees or with them lifted away from the mat. Stack your shoulders over your wrists and ensure your hips align with your shoulders. Touch your index fingers and thumbs together to create a diamond shape. Engage your core. Bend your elbows and lower your chest toward the floor, pause, then drive upward again.
Frog squats: Stand with your feet roughly shoulder-width apart, then drop down to the bottom of a squat and turn your toes slightly outward. Hook your elbows to the inner knees and push your knees outward in line with your toes. With your hands in prayer position, pull your shoulders back and down, lift your chest and straighten your back. With control, lift your butt and lower your chest to almost parallel to the floor. Sit your butt down and lift your chest again.
Inchworm downward dogs: Stand with your feet hip-width apart. Roll down your spine to place your hands on the mat in front of your feet. Bring as much bend to your knees as you need if you have very tight hamstrings. Walk your hands out until you come into a plank position with your shoulders stacked over your wrists. Lift your hips up and back into a downward dog, then walk your hands back to your feet and roll up slowly to stand.
Supermans: Lie on your stomach with your arms and legs extended down the mat. Rest your forehead on the mat, too. At the same time, lift your arms, chest and legs into the air as high as possible, squeezing your mid-back and glutes. Hold the position at the top for a beat, and knit your shoulder blades together. Slowly lower with control.

What are the benefits?

a senior woman smiling on a workout mat — (Image credit: Shutterstock)

Each of these exercises brings benefits for different body parts.

Diamond push-ups still work your pectorals, triceps and the fronts of your shoulders, known as the anterior deltoids, but they are much more triceps-focused and require lots of core activation to stabilize your torso. Use your knees if it improves your form, as the goal is to lower the chest as much as possible, then drive upward with power as you exhale and extend both elbows.

Frog squats burn out the quads and hamstrings without high-intensity moves like jump squats or broad jumps. It's also great for opening your hips and groin, so focus on driving your elbows into the inner legs and lengthen through your spine. Say hello to lower-body strengthening without any kit at all.

Inchworm downward dog stretches along the back of your body, including your spine, glutes, hamstrings and calves. As you walk yourself into a plank, your core, arms and shoulders are active to keep you stable. Challenge yourself to straighten your legs as much as you can. As you push into downward dog, this also stretches along the back of the body, including your upper back, chest and shoulders. Walk yourself in and out with control, and this becomes a full-body exercise.

Supermans are effective for strengthening the posterior chain, which includes the muscles in your back, surrounding your spine, your rear deltoids (shoulders) and your glutes. This is particularly important for targeting the postural muscles that support, you guessed it, your posture. Focus on squeezing your glutes hard to protect your lower back, and lifting high. If this feels like too much, lift just your arms or legs, or alternate.

Each of these exercises brings benefits for different body parts.

Control and constant tension are the goals, so if that means reducing your reps, that's totally fine. You're working most muscle groups throughout, including your back, chest, shoulders and arms in your upper body; your core; your hips, glutes, quads, hamstrings and calves in your lower body.

What's more, you're doing it without heaps of fancy gym equipment, classes, or jumping around.

You can still play with the weights or equipment you like to use. I like to add dumbbells and bands, but you can still work up a serious burn without them. If this is your first time trying these moves, you might find working with your bodyweight the best option.

Give this low-impact bodyweight workout a try, and let us know how you get on in the comments.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.