With over 15 years of experience as a certified personal trainer—and even longer spent training in gyms—I never thought I would fall into the “beginner” category. However, after nine months of pregnancy followed by a demanding postpartum recovery, I found myself intentionally easing away from my usual heavy training routine.
Getting to the gym regularly has been difficult, so I’ve been relying on YouTube workouts to stay active at home. During one search, I came across trainer Maddie Lymburner, also known as MadFit, and her recently released routine designed specifically for total beginners. She described it as simple and requiring no equipment, which aligned perfectly with where I am right now. I unrolled my yoga mat and decided to give it a go.
How to Follow Maddie Lymburner’s 20-Minute Beginner Routine
As Lymburner explains, no equipment is needed aside from a yoga mat.
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The session starts with a four-move cardio warm-up, followed by a sequence of exercises performed for 40 seconds each. Most movements include 20 seconds of rest, with a few 30-second breaks between workout sections.
Exercises Included in the Workout
- Squats
- Good mornings
- Lunges
- Sumo squats with heel raises
- Sumo squats with “W” arm raises
- Arm circles
- Birddogs
- Planks
- Crunches
- Glute bridges
The workout concludes with a repeat of the cardio warm-up.
Although I was familiar with every movement, this routine reinforced the value of revisiting foundational exercises. Here are my key takeaways.
1. Simple Movements Are Essential to Get Right
When working with beginners, I always prioritize exercises like glute bridges and birddogs. Once strength improves, I gradually introduce squats, lunges, and good mornings.
I appreciated that Lymburner included all of these movements in one routine. Even better, she offered clear modifications and easy-to-follow form cues, making the workout accessible and effective.
Spending time focused on these fundamentals paid off. When I returned to a heavier lower-body session the following day, my form felt cleaner and my movements were more controlled. I can easily see myself using this workout as a longer warm-up moving forward.
2. Clear Verbal Guidance Made a Difference
Many fitness influencers keep talking to a minimum, which I usually don’t mind. That said, strong verbal cues are crucial for beginners, as basic movements can easily be performed incorrectly, increasing the risk of poor movement patterns or injury.
Lymburner delivers excellent verbal instruction throughout the workout. Her explanations of proper positioning are clear and descriptive, and they even helped me fine-tune my own form.
For anyone new to consistent exercise, these cues make the workout a solid and safe at-home option.
3. Slowing Down Increased the Challenge
I often encourage beginners to slow their movements so they can control each phase of an exercise. Moving too fast is a habit I’ve struggled with myself, especially during timed interval workouts.
Since returning to training postpartum, I’ve intentionally worked at a slower tempo to rebuild strength properly. I took my time with each movement in this routine, which made the muscle burn noticeably stronger.
This was a useful reminder that slower, well-controlled reps can be just as challenging as lifting heavier weights. Even experienced exercisers can benefit from reducing speed to ensure the right muscles are doing the work.
4. The Cardio Finish Was More Intense Than Expected
I liked that Lymburner returned to the cardio section at the end of the workout. She encourages participants to increase intensity by adding jumps or picking up the pace if they feel capable.
Since the initial cardio round felt manageable, I followed her guidance. By the final movement, I was far more winded than anticipated, with my Apple Watch recording a heart rate of 148 beats per minute.
This flexibility is why timed interval workouts are so effective. They allow you to adjust intensity based on your ability. Beginners can modify as needed, while more advanced individuals can increase difficulty through speed or plyometric options. Overall, this is a highly adaptable routine suitable for a wide range of fitness levels.
