Start your fitness journey the right way with this 20 Min Quick FULL BODY workout for Beginners. This low impact, no equipment workout is designed to help you get in shape at home safely and confidently, even if you are completely new to exercise.

This is a no talking workout with clear on screen guidance, so you can move at your own pace and stay focused. The session includes a gentle warm up at the start and a cool down at the end, making it perfect for beginners who want a complete, well structured workout.

This workout is especially great if you:
- Are a fitness beginner or starting again after a long break
- Want a low impact full body workout with no jumping
- Prefer no equipment home workouts
- Need a short, effective routine that fits into a busy day
- Want to build strength, mobility and confidence step by step

You can do this 20 minute beginner full body workout at home in a small space and repeat it several times a week to build consistency and see progress over time.

This can be Done with No Equipment

Yoga Mat

20 Min Quick FULL BODY workout for Beginners  | Low Impact | No Equipment

Improve your posture in just 10 minutes with this Better Posture Workout using resistance bands. This quiet, no talking routine focuses on opening tight chest muscles and strengthening your upper back and shoulders to help you stand taller and feel better.

You’ll follow on screen cues only, so you can fully focus and move at your own pace without any distractions. All you need is a resistance band and a small space.

This routine is great if you:
- Sit a lot at a desk or on your phone
- Feel tight in your neck, shoulders or upper back
- Want a quick daily posture fix with resistance bands
- Prefer a calm, no talking follow along workout

Grab your band, press play and give your posture a reset.

Resistance Bands

10 Min QUICK Workout for Better Posture - No talking - Resistance Band

Build a stronger, tighter midsection in just 30 minutes with this 30 Min ABS and CORE with Kettlebell workout. Using a single kettlebell, we’ll target your entire core: upper abs, lower abs, obliques and deep stabilizing muscles that support your spine and posture.

I’m using an 8 kg kettlebell in this workout, but you should choose the weight that matches your level. Go lighter if you are a beginner or coming back after a break, and go heavier only if you can keep your form solid the whole time.

This abs and core kettlebell workout does not include a separate warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or mobility work after you finish

This session is great if you:
- Want a 30 minute kettlebell abs and core workout at home
- Need functional core training to support your lifts and daily movement
- Prefer focused, low impact strength work over endless crunches
- Want to combine strength, stability and a bit of cardio

Kettlebell

30 Min ABS and CORE with Kettlebell

Build strength, improve mobility and move better with this 30 Min Strength and Mobility Functional Workout. This no equipment, no talking session combines controlled strength work with functional mobility exercises to help you feel stronger, more flexible and more connected in your movements.

This is a no talking workout, guided only by on screen cues, so you can stay focused and train at your own rhythm without distractions. The workout includes a complete warm up to prepare your body and a relaxing cool down to finish.

This functional strength and mobility workout is perfect if you:
- Want a full body workout with no equipment at home
- Prefer calm, no talking follow along workouts
- Need to improve mobility, balance and joint control
- Want strength training that supports daily movement and posture

All you need is a bit of floor space and comfortable clothing. 
Press play and move with intention.

30 Min Strength and Mobility Functional Workout  - No Equipment - No talking

Train everything in one go with this 30 Min FULL BODY Kettlebell Workout at home. Using just a single kettlebell, we’ll target legs, glutes, core, arms, shoulders and back in one efficient strength session that also gets your heart rate up.

I’m using an 8 kg kettlebell in this workout, but you should choose the weight that fits your level. Go lighter if you are a beginner or coming back after a break, and go heavier if you are more advanced and can maintain good form.

This full body kettlebell workout does not include a separate warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or mobility work after you finish

This workout is perfect if you:
- Want a 30 minute full body kettlebell workout at home
- Prefer low impact strength training with minimal equipment
- Need a quick, efficient routine that works your whole body
- Are looking to build strength, burn calories and improve cardio fitness

30 Min FULL BODY Kettlebell Workout 

30 minutes to stronger arms, shoulders and back. This 30 Min Upper Body Workout with Kettlebell targets your arms, shoulders, chest, back and core using simple, effective kettlebell moves you can do at home.

We start with a gentle warm up to prepare your joints and muscles, move into a strength focused upper body block, then finish with a relaxing cooldown and stretch so you leave the workout feeling strong and refreshed, not wrecked.

In this 30 minute kettlebell upper body workout you will:
- Build strength in your shoulders, arms, chest and back
- Challenge your core with standing and hinge-based kettlebell moves
- Improve posture and upper body stability
- Get an efficient, low impact strength session in just half an hour

I’m using an 8 kg kettlebell in this workout.
👉 Choose a weight that matches your level:
- Lighter kettlebell if you’re a beginner or returning after a break
- Heavier kettlebell if you’re more advanced and want a bigger challenge

30 Min UPPER BODY Workout with Kettlebell

Finish your week strong with this 30 min standing full body workout with dumbbells. This session trains your lower body, upper body and core using only standing movements, so you can get a complete strength workout at home without any floor exercises.

In this 30 minute standing full body workout with dumbbells you will:
- Start with a simple standing warm up to wake up the whole body
- Alternate between lower body, upper body and core focused exercises
- Use compound standing movements to build strength and raise your heart rate
- End with a calming full body cool down and stretches

This standing full body dumbbell workout is great if you:
- Want an efficient at home full body routine in 30 minutes
- Prefer low impact, joint friendly training
- Have limited space but still want a complete strength session
- Are using it as the last workout in the 1 week standing dumbbell workout program

(I'm using a pair of 4kg for the upper body exercises and another pair of 7.5kg for the rest)

Dumbbell

30 Min Standing  FULL BODY Workout with dumbbells (1 Week Standing Workouts Program)

Train your abs without lying on the floor with this 30 min standing abs and core workout with dumbbells plus a cardio finisher. No crunches, no sit ups, no planks. Just standing core exercises that target your entire midsection and finish with a short standing cardio burst.

In this 30 minute standing abs and core workout you will:
- Activate your deep core muscles using standing rotation and anti rotation moves
- Work your obliques, upper abs and lower abs with dumbbell based core exercises
- Challenge your balance and stability to engage the core even more
- Finish with a standing cardio finisher to raise your heart rate and burn extra calories

Important: this standing abs and core workout does not include a full warm up or cool down. For best results and safety:
- Do a 3 to 5 minute warm up before pressing play
- Add light stretching after you finish, or combine with one of my other standing workouts that include a cool down


30 Min Standing ABS and CORE Workout with Dumbbells + Cardio Finisher (1 Week Standing Program)

Tone and strengthen your arms, shoulders, back and chest at home with this 30 min standing upper body workout. No push ups, no floor work, just standing dumbbell exercises that train your entire upper body in one efficient session.

In this 30 minute standing upper body workout you will:
- Begin with a short standing warm up
- Train biceps, triceps, shoulders, chest and upper back with dumbbells
- Improve posture with pulling and rowing movements
- End with an upper body focused cool down and stretches

This standing upper body workout is ideal if you:
- Want a low impact arm and shoulder routine with no floor exercises
- Need a simple at home dumbbell upper body workout
- Are a beginner or intermediate who wants clear, controlled movements
- Are using this video as Day 2 in your 1 week standing dumbbell workout program


Equipment:
- 1 pair of dumbbells
- Water and a towel

30 Min Standing UPPER BODY Workout (1 Week Standing Workouts Program)

Build strong, sculpted legs at home with this 30 min standing lower body workout with dumbbells. No jumping, no complicated choreography. Just effective standing leg exercises that target glutes, hamstrings, quads and calves using simple dumbbell moves.

In this 30 minute standing lower body workout with dumbbells you will:
- Start with a gentle standing warm up to prepare your joints and muscles
- Work your legs and glutes with controlled strength based exercises
- Focus on balance, stability and single leg work to challenge your lower body
- Finish with a relaxing standing cool down and stretches

This standing dumbbell leg workout is perfect if you:
- Prefer low impact training with no floor exercises
- Work out at home in a small space
- Want a beginner to intermediate friendly leg day that still feels challenging
- Are following my 1 week standing dumbbell workout plan
  Day 1: 30 Min Standing LOWER BODY Workout with Dumbbells (this video)

30 Min Standing LEGS and GLUTES Workout with Dumbbells (1 Week Standing Workouts Program)

Day 14: Epic Cardio Finisher! 🏁🔥
You made it to the final day! This 10-minute, no-equipment cardio core session gets the heart pumping while reinforcing a strong, stable mid-line. Expect a fun, energizing finisher that supports better posture, balance, and everyday strength, perfect to complete your 14-day journey.

Finish strong, breathe steady, and celebrate your consistency. Comment “Challenge complete!” when you’re done!


14 Days ABS and CORE Challenge - Day 14 - Epic Cardio Finisher

Day 13 — Pilates Core Reset ✨
Today’s 10-minute Pilates session is all about controlled, precise movement. No equipment, low impact, and perfect for home. We’ll focus on breath, alignment, and slow, intentional reps to strengthen deep core muscles, support posture, and stay gentle on the joints. Feel longer, stronger, and more stable by the end.

Keep showing up—consistency builds results!

joys Trainings