No gym, no equipment, no excuses. Woman shares her 36 kg weight loss journey secret that needs just 20 minutes

Becca, who shares her fitness journey on Instagram, has inspired thousands with her incredible 36 kg (80 lb) transformation — all without a gym membership. She recently posted a 20-minute, full-body workout you can do at home with no equipment. Starting with beginner-friendly moves and gradually progressing to advanced versions, her routine targets every major muscle group, burns calories, and improves strength, endurance, and balance — perfect for anyone wanting results in a short, no-fuss session.

Squats
Squats are a classic lower-body move that work your quads, hamstrings, glutes, and core. They strengthen leg muscles, improve mobility, and boost calorie burn. Starting with standard squats helps build foundational strength, enhances balance, and primes your body for more advanced moves like jump squats. Doing multiple sets engages stabilising muscles, tones the legs, and supports better posture.


Advanced jump squats
Jump squats take traditional squats up a notch by adding a plyometric component. This explosive movement builds power in the legs, tones the glutes, and boosts cardiovascular fitness. The jump challenges your core for stability and increases calorie burn, making it an effective move for fat loss. It also improves agility, coordination, and athletic performance — perfect for those ready to progress from beginner to advanced.


Reverse lunges
Reverse lunges target quads, glutes, and hamstrings while also challenging your balance. By stepping backwards instead of forward, they reduce strain on the knees and engage stabilising muscles. This unilateral movement corrects muscle imbalances, strengthens the lower body, and improves coordination. Performing multiple reps on each leg enhances endurance and mobility, making it a functional exercise you can integrate into any home workout.


Advanced jump lunges
Jump lunges add an explosive twist to standard lunges, boosting power, balance, and coordination. The plyometric motion activates fast-twitch muscle fibres, burns more calories, and strengthens glutes, quads, and hamstrings. It also engages the core for stability and improves overall athleticism. While challenging, incorporating jump lunges helps elevate heart rate quickly, making them perfect for building lower-body strength while torching fat at home.


Kneeling push-ups
Kneeling push-ups are a beginner-friendly variation that targets the chest, shoulders, and triceps with reduced load. They build upper-body strength and engage the core while allowing controlled movement for those starting out. Regular practice improves arm endurance, stabilises the shoulder joint, and prepares your muscles for full push-ups. This modification is perfect for anyone easing into upper-body training or recovering from inactivity.


Advanced traditional push-ups
Traditional push-ups are a full-body strength builder, activating chest, shoulders, triceps, and core. Performing them correctly improves posture, enhances core stability, and builds functional upper-body strength. They also increase endurance and calorie burn, making them a cornerstone of home workouts. For advanced practitioners, push-ups strengthen stabilising muscles, enhance joint health, and complement lower-body exercises like squats and lunges for a balanced full-body routine.