After spending 15 years as a certified personal trainer and even longer as a dedicated gym regular I never imagined I’d be choosing a workout labeled “for beginners.” But following nine months of pregnancy and a demanding postpartum recovery, my usual heavy training sessions no longer felt right. Energy levels were inconsistent, recovery took longer, and even getting to the gym felt like a challenge. That’s when at-home YouTube workouts became my go-to option for staying active without pressure.
Discovering Maddie Lymburner’s 20-Minute Beginner Routine
While browsing YouTube, I came across Maddie Lymburner, better known as MadFit, and her 20-minute workout designed specifically for total beginners. She described it as simple, low-impact, and completely equipment-free exactly what I was looking for at this stage. All I needed was a yoga mat and a bit of space, so I pressed play and committed to giving it an honest try.
How the Workout Is Structured
The routine starts with a short cardio warm-up to gently raise the heart rate. From there, each exercise is performed for 40 seconds, followed by brief rest periods of 20 seconds, with a few slightly longer breaks between sections. The workout finishes by repeating the cardio warm-up as a finisher, which adds an unexpected challenge.
Exercises Included in the Routine
The workout focuses on foundational movements that target the entire body. Exercises include squats, good mornings, lunges, sumo squats with heel raises, arm movements, birddogs, planks, crunches, and glute bridges. Every movement is familiar, but when done slowly and with intention, they feel surprisingly demanding.
Back to Basics Made a Real Difference
As a trainer, I often start new clients with movements like glute bridges and birddogs before progressing to squats and lunges. Seeing all of these basics combined into one session was refreshing. Taking the time to focus on proper movement patterns improved my awareness and control. The following day, when I returned to heavier lower-body training, my form felt more solid and intentional.
Clear Verbal Cues Set This Workout Apart
One thing that truly stood out was Lymburner’s coaching style. She provides clear, calm verbal cues throughout the session, explaining form and positioning in a way that’s easy to follow. For beginners especially, this kind of guidance is crucial. Even with years of experience, her cues helped me fine-tune my alignment and execution.
Slowing Down Increased the Challenge
Rather than rushing through the movements, I intentionally slowed my pace. This made each exercise more challenging, increasing muscle engagement and intensity without adding weight. It reinforced an important reminder: controlled movement and good form can be just as effective — if not more than heavier loads.
The Cardio Finisher Was Surprisingly Intense
The final cardio segment brought everything together. Lymburner encourages viewers to increase intensity if they’re able, either by moving faster or adding small jumps. I chose to push a little harder, and by the end my heart rate had climbed higher than expected. It was a great example of how interval-based workouts can be adapted to suit different fitness levels.
Final Thoughts on This Beginner Workout
This routine proves that “beginner” doesn’t mean ineffective. The workout is flexible, approachable, and easy to scale based on your ability. Whether you’re new to exercise, returning after a break, or simply looking to reset your movement patterns, this session offers real value. Sometimes, going back to the basics is exactly what your body needs.
