How to do Maddie Lymburner\u2019s 20-minute beginner workout<\/p>\n As Lymburner mentions, you won\u2019t need any equipment besides a yoga mat.<\/p>\n You may like<\/p>\n The workout begins with a four-move cardio warm-up, followed by a series of exercises performed for 40 seconds each. There are 20 seconds of rest between most of the movements, with a few 30-second breaks between sections.<\/p>\n The exercises are:<\/p>\n SquatsGood morningsLungesSumo squat with heel raiseSumo squat with \u201cW\u201d arm raiseArm circlesBirddogsPlanksCrunchesGlute Bridges<\/p>\n Lymburner wraps things up with a repeat of the cardio warm-up.<\/p>\n I was more than familiar with all of the exercises in Lymburner\u2019s workout, but this routine highlighted how important it is to take it back to the basics sometimes. Here\u2019s what I thought.<\/p>\n 1. The exercises are basic, but they\u2019re important to master <\/p>\n Whenever I start working with a beginning-level client, I always focus on exercises like glute bridges and birddogs first. Once they\u2019ve built up a bit of strength, I\u2019ll start teaching them movements like squats, lunges, and good mornings.<\/p>\n I was happy that Lymburner included all of these exercises in this beginner workout. Even better, she incorporates appropriate modifications and provides easy-to-understand form pointers (more on that below).<\/p>\n It was helpful to devote some time to focusing on the basics. When I returned to a heavier lower-body workout the next day, my form was better, and I felt more in control of the movement. I\u2019ll likely use this workout as an extended warm-up in the future.<\/p>\n You may like<\/p>\n 2. Lymburner\u2019s verbal cues were excellent <\/p>\n Most fitness influencers don\u2019t spend a lot of time talking. I don\u2019t mind it personally, as I prefer to listen to music over chatter. However, good verbal cues are absolutely vital for a beginner \u2013 it\u2019s easy to do a lot of the basic exercises wrong, setting you up for maladaptive movement patterns and injury.<\/p>\n Lymburner gives great verbal cues throughout the entire workout. She breaks down proper form for everything both clearly and descriptively, which even helped me find better positioning for some of the exercises.<\/p>\n If you\u2019re new to regular exercise, Lymburner\u2019s verbal cues make this workout a great at-home option.<\/p>\n 3. Going slow made things challenging<\/p>\n I\u2019ll usually advise beginning clients to slow down exercises, to ensure they\u2019re spending time in each part of the movement. Going too fast is a trait I\u2019m guilty of too, especially in workouts that use a timed interval structure.<\/p>\n Since returning to exercise after pregnancy, I\u2019ve challenged myself to work at a slower tempo so I can rebuild my strength levels properly. I didn\u2019t rush through any of the exercises in this routine, which made the muscle \u201cburn\u201d a lot more intense. It was a great reminder that going slow and focusing on good form can sometimes be as challenging as loading up a movement with a lot of weight.<\/p>\n Even if you\u2019ve been working out for years, slowing your pace can ensure you\u2019re working the correct muscles appropriately.<\/p>\n 4. The cardio finisher left me breathless<\/p>\n I liked that Lynburner chose to revisit the cardio exercises at the end of the workout. She gives you the option of taking things up a notch, adding jumps to certain movements, or quickening your pace.<\/p>\n Since the first round of cardio wasn\u2019t that hard for me, I followed her suggestions. By the time we reached the final exercise I was a lot more breathless than I had expected, my Apple Watch<\/a> clocking my heart rate at 148 beats per minute.<\/p>\n This is one of the reasons I love timed intervals \u2014 you can choose your own pace and difficulty, and really make the workout one that works for you. Beginners can modify moves as needed, and more advanced athletes can find difficulty in moving more quickly or adding plyometrics. This is an adaptable workout that\u2019s appropriate for most fitness levels.<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n More from Tom’s Guide<\/p>\n Today’s best Apple Watch 11 deals<\/p>\n","protected":false},"excerpt":{"rendered":"After 15 years as a certified personal trainer (and even more as a good, old-fashioned gym rat), I\u2019d…\n","protected":false},"author":2,"featured_media":378984,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-378983","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/378983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=378983"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/378983\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/378984"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=378983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=378983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=378983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Google](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/12\/1766753472_563_r3t8zZ5ve4GewFTeoCM3R6.jpg\")
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