Home workout without equipment: 20 minutes

No studio or barbell needed — your body is the equipment. Circuit training: 4 exercises × 40 s work / 20 s rest, 3 rounds: 1) squats, 2) push-ups (wall/knees — it all counts), 3) plank, 4) lunges. One minute between rounds. Technique beats speed: straight back, knees behind toes, breathe. Too easy? Slow the "down" phase to 3 seconds: time under load trains the muscle, not momentum.

• ●Sofa and chair suffice: incline push-ups, bridge, chair dips
• ●The phone timer = a free interval coach
• ●Video workouts: “Pamela Reif” — Germany’s No. 1 YouTube trainer