20-minute bounce back workout routine

Woman sitting on the floor in brightly lit room, stretching one arm straight over to the opposite side.

If you and fitness have been “on a break”—we get it. It can be hard to find motivation to exercise. Even if you’re ready, you may not know where to begin.  

Enter: our 20-minute bounce-back workout. This gentle routine will ease you back into working out. You don’t need any equipment, and you can do it pretty much anywhere. Once you remember how good it feels to move your body, you’ll be able to get back into a routine in no time.  

Turn on some music and try the following:  

Warm up 

Do each movement for one minute: 

  • March in place  

  • Shoulder rolls 

  • Arm swings 

  • Cat/cow (on hands and knees) 

Illustration of a woman marching in place.
Illustration of a person doing shoulder rolls, with a semi-circular arrow going from behind shoulders to in front.
Illustration of a woman doing arm swings with arms outstretched in front of her and an arrow from her hands to behind her in a semi-circle.
Illustration of a man doing a cat stretch on hands and knees.
Illustration of a man doing a cow stretch on hands and knees.

Work out 

Do each movement for 45 seconds, taking a break for 15 seconds in between (repeat 3 times) 

  • High knees 

  • Elbow to knee 

  • Squats (against the wall if you need support) 

  • Modified pushups (against the wall or on your knees) 

Illustration of a woman performing high knees with arms at side.
Illustration of man bringing one knee to his opposite elbow with both arms bent at the elbow, palms by ears.
Illustration of a woman performing a squat with arms extended flat in front of her and knees bent.
Illustration of a person doing a pushup with knees bent and touching the floor.

Cool down  

Do each movement for one minute: 

  • March in place 

  • Shoulder rolls 

  • Head rolls (clockwise and counterclockwise) 

  • Arm cross-over stretch 

Illustration of a woman marching in place.
Illustration of a man performing shoulder rolls.
Illustration of a woman doing head rolls, with her head tilted and a counterclockwise circular arrow around her head.
Illustration of a man doing an arm-cross over stretch with one arm straightened over his body, the other arm holding it to his chest.
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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