20-minute workouts you can do at home – part 1 beginner routine


Looking for a workout routine that fits into your busy schedule? Or one that you don’t have to brave the cold, wet weather for? We’ve got just what you need!

We know that finding the motivation is sometimes the hardest part. So, we’ve put together 3 easy-to-follow workout routines to help get you started, whether you’re a workout beginner or dedicated gym-goer. Best of all, they only take 20 minutes to complete and you can do the routines in the comfort of your own home.

At Thane, we offer a fantastic range of fitness equipment to help you exercise with ease.

The WonderCore® is a smart 6-in-1 fitness system that’s perfect for getting in shape at home. Think of it as your own personal trainer! With only one piece of equipment, you can give your whole body a great workout. And that’s due to its clever design. The easily adjustable resistance works in both directions to tone, tighten and build the strength of your entire core. Not only will the WonderCore® sculpt your body, its compact design means it’s portable and folds up neatly for you to move around your home and store away easily.

The Orbitrek X17 is the first of its kind, a multi-path trainer with 17 different burn paths. Unlike traditional exercise machines, the Orbitrek has multiple workouts built in – stepper, treadmill, stair climb, elliptical, cycling – you can do it all. With amazing features like a compact footprint, finger touch resistance and interactive electronics, the machine is designed to help you activate more muscles, burn more calories and beat exercise boredom! Simply adjust the settings to the type of workout you want to do – and see the results for yourself.

Both the WonderCore® and Orbitrek X17 will make great additions to your exercise routines. The first workout we’re bringing you is tailored for beginners.

Workout 1: Beginner

If you’re new to workout routines or it’s been a long time since you hit the exercise mat, here are some simple exercise for you to follow at your own pace.

From strength to stretching, these basic exercises will stand you in good stead until you’re ready to up the intensity and frequency.  We suggest completing 2 sets of 10 or 15 reps of each exercise, with 1 minute of rest in-between.


  • Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
  • Raise your bottom off the ground by pushing through your feet and bracing your core. Fully extend your hips and squeeze your glutes at the top. Slowly return to the starting position and repeat.

For this exercise, you can use the WonderCore® to raise you up and down, as its adjustable resistance helps strengthen your core.


  • Stand with your feet shoulder-width apart, toes pointed slightly out.
  • Hinging at your hips and bending your knees, lower back and bend down until you’re at a 90-degree angle. Allow your arms to extend out in front of you.
  • Push up through your heels and return to the starting position.

For this exercise, you can use a chair to help guide you into the position until you feel comfortable doing it on your own.

Beginner’s push up

  • Start in a high plank position from your knees.
  • Bend your elbows to lower yourself down to the ground. Make sure you maintain a straight line from your head to your knees and keep your elbows at a 45-degree angle.
  • Push up to repeat.

 Stationary lunge

  • Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
  • Bend your knees and lunge. Stop when your right thigh is parallel to the ground.
  • Push up through your right foot to return to the starting position. Repeat for your other leg.

Plank to downward dog

  • Get into a high plank position, with your hands underneath your shoulders and your feet close together.
  • Raise your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
  • Hold for a second, then return to the plank. Repeat.

Straight-leg donkey kick

  • Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.
  • Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
  • Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.
  • Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.

Bird dog

  • Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.
  • Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds.
  • Return to the start position. Repeat with your right arm and left leg.

Forearm plank

  • Assume a plank position on your forearms.
  • Make sure your body forms a straight line from head to feet.
  • Hold this position for 30 seconds to 1 minute.

Side-lying hip abduction

  • Lie on your left side, with your left leg straight, right leg straight, and right foot resting on the ground.
  • Lift your right leg up, maintaining the position of your body. Make sure your hips don’t open up.
  • Return to the start position. Repeat and then do the other side.

Bicycle crunch

  • Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
  • Crunch up and bring your right elbow to your left knee, straightening your right leg.
  • Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
  • Repeat crunches.

This workout and exercises are just a suggestion and won't work for everyone. It’s important to modify each exercise to your own fitness levels and schedule.