Many of us struggle to find the time to make it to the gym, but if you buy a pair of dumbbells for your home, you can squeeze in effective full-body strength workouts in as little as 20 minutes.
This workout from personal trainer Rachael Sacerdoti jumped out at me as a great routine for time-poor exercisers, so I got in touch to find out more about the workout and each of the moves.
“This circuit provides an efficient, well-rounded routine that targets all major muscle groups,” says Sacerdoti. “By focusing on key compound movements you’ll build balanced strength, burn more calories and improve your functional fitness.
“Perform this routine two to three times per week with adequate rest and gradually progress the weight or reps for ongoing improvements.”
How to do this workout
While Sacerdoti has recommended 12 reps of each exercise and three rounds with a 30-second rest between rounds, you should adjust this to suit your fitness level and the weights you have available. A good rule of thumb is that the final few reps of each exercise should feel like a challenge but not so hard that your form suffers.
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1. Squat
(Image credit: Getty)
Reps: 12
Why: “Squats target the quads, glutes and hamstrings,” says Sacerdoti. “They build foundational lower body strength and help to improve your overall mobility.”
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Form tips: “Keep your chest up, your knees in line with your toes and drive through your heels,” says Sacerdoti.
2. Bent-over row
(Image credit: Getty Images)
Reps: 12
Why: “This exercise works the upper back and biceps, improving posture and upper body strength,” says Sacerdoti. “Performing bent-over rows helps to counteract forward shoulder posture by strengthening the back, which is crucial for balanced upper-body development.”
Form tips: “Maintain a neutral spine, hinge at the hips and pull the weight toward your lower ribcage,” says Sacerdoti.
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3. Reverse lunge
(Image credit: Getty)
Reps: 12
Why: “Reverse lunges engage the glutes, quads and hamstrings, while also challenging balance and stability. These reduce stress on the knees compared with forward lunges and address any muscle imbalances between your legs,” says Sacerdoti.
Form tips: “Step back far enough so that your front knee does not extend past the toes, and keep your torso upright.”
4. Romanian deadlift
(Image credit: Getty / Andrii Lysenko)
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Reps: 12
Why: “These target the hamstrings, glutes, and lower back and also improve your hip hinge mechanics,” says Sacerdoti. “They strengthen crucial muscles for posture and lower-body power while promoting good hip mobility.”
Form tips: “Hinge at the hips with a slight bend in the knees and keep your back straight,” says Sacerdoti.
5. Chest press
(Image credit: Getty Images)
Reps: 12
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Why: “Chest presses primarily work the pectorals, triceps and anterior deltoids, building upper-body pressing strength,” says Sacerdoti. “It’s an essential compound movement for upper-body strength and muscle development.”
Form tips: “Make sure to engage your core, keep your elbows slightly below shoulder level, and press straight up,” says Sacerdoti.
Google search trends are truly a thing of wonder when it comes to observing what’s capturing the zeitgeist – and when it comes to health and fitness fads, it’s a veritable treasure trove of ideas. The latest life-changing hacks? ‘Chinese baddie’ rituals.
That’s right: a wildly viral social media trend also known as Chinamaxxing or #becomingChinese is all about taking small life hacks rooted in ancient Chinese wellness principles (think: wearing slippers in the house, enjoying Chinese food, and gentle movement practices like Tai Chi and Qigong) and respectfully and authentically using them to positively upscale wellbeing.
And trust us, it’s all over TikTok. While the practices may have garnered a somewhat questionable moniker, semantics aside, are there really any tangible benefits to ancient Chinese wellbeing rituals?
Interestingly, there is some scientific backing for movement practices such as Tai Chi, with studies (like this one, published in the journal Canadian Family Physician) showing the moves can improve balance and even cognitive ability in older adults. However, when it comes to the benefits of drinking hot water, things aren’t quite as clear-cut.
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So, there was only one thing to be done: try it myself. Would drinking a mug of hot water every morning be a panacea for my health? Keep scrolling to find out, but in the meantime, if wellness wins are top of your 2026 wish list, take a look at our guides to the best ways to spark joy, wellness stacking and the best Scandi wellness hacks, here.
Ancient Chinese wellbeing practices are trending – so I tried one of the most well-known, drinking hot water, every day for a week
What is the daily hot water trend about?
If you’ve missed this trend entirely, you might be interested to learn that, since ancient times, the Chinese have traditionally started their day by drinking a cup of hot water.
“The idea is simple, involving starting your day with a cup of warm (or hot) water instead of something cold,” explains Erin Viljoen, nutritional therapist at W-Wellness. “It’s not tied to a specific brand or fad diet; it’s more of a daily habit that’s been popularised online and in wellness circles as a gentle way to “wake up” the body first thing.”
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Rooted in traditional Chinese medicine (or TCM, as it’s commonly known – and yes, it’s also trending on socials!), it’s thought to promote better digestion, boost circulation and help maintain our yin and yang, or balance. And when we say it’s trending, we’re talking millions of views on TikTok alone.
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What’s driving the popularity of ancient Chinese practices like drinking hot water every morning?
If you’ve noticed more noise than usual this year around Chinese New Year and other traditions, you’re not alone.
“There’s definitely a broader shift happening in wellbeing away from quick fixes and towards holistic, time-honoured practices,” notes Viljoen. “Traditional Chinese Medicine offers a systems-based way of thinking about health, focusing on rhythm, balance and how the body responds as a whole. In the age of TikTok and Instagram, trends that feel accessible, grounded and rooted in tradition (like TCM rituals) are gaining traction.”
What are the benefits of drinking hot water in the morning?
As mentioned above, fans of the “Chinese baddie” trend claim a myriad of wellbeing wins, from improved digestion to glowier skin, to name just a couple. While it’s easy to dismiss such claims, it’s worth noting that the principles underlying the trend are thousands of years old and highly revered in Chinese culture.
At its heart, the idea of starting the day with something warm – be it tea, coffee, or water – is something we can all relate to as comforting and soothing. And the main pros of the practice are gentle and holistic, too.
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“The reliable benefits of drinking warm water are straightforward hydration, a comforting feel on the throat and, for some, a gentle nudge to bowel motility,” says pharmacist Palvinder Deol. “Warmth can make sipping more inviting first thing, which may help people reach their daily fluid needs, and the routine itself can be a calming anchor.”
If you’re after a quick health fix, though, this likely isn’t the one. “It’s important to note that the evidence base here isn’t as robust as it is for things like sleep, movement, or nutrition quality. But the practice is low risk, inexpensive and easy to incorporate – and for many people, it builds a mindful start to the day.”
Who is the Chinese baddie trend best for?
Another advantage of the trend is that it’s highly accessible, with most of us already waking up to a hot drink of some form each morning. Seriously, though – can’t we come up with a better name for it?
Days one to three
Usually, I’m pumped to try out a new wellbeing practice – but I’ll admit, the hot water trend has me less excited than usual when day one rolls around. Mainly, I’m concerned about how I’ll function without my daily morning cup of tea, which, in strong wellbeing-writer mode, I try to make my own ritual around.
I’ve recently invested in a whistling stove-top kettle, abandoning my electric one in an attempt to romanticise my life (and, reader, I love it), and it feels serendipitous to be starting my trial the week of Chinese New Year – I take it as an auspicious sign.
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But I have to admit: hot water doesn’t hit quite the same as my morning cuppa, and it’s not long before I’m popping the kettle back on and making a cup of tea – but I think that’s ok, as it’s not until later in the morning that I have a cold drink, meaning I’ve inadvertently been channelling my inner Chinese baddie for decades.
As for noticing any benefits, I’ll be honest: I don’t feel any different, although this could be because I’m fairly healthy (and regular!) anyway. If you were starting this routine from scratch and switching from a cold morning drink, the benefits might be more obvious.
Anna admits: hot water doesn’t hit quite the same as her morning cuppa, and it’s not long before I’m popping the kettle back on and making a cup of tea.
(Image credit: Anna Bartter)
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Days four to seven
Heading into the second half of the week, and I still don’t have much to report, aside from still having a tea chaser shortly after my water. But I do find that overall, I’m drinking more water than usual, which I’m taking as a win.
Am I jumping out of bed, eager to relish my morning hot water? Er, no – sorry. That being said, I’m fully onboard with the idea of embracing warmth over cold in the mornings (or, in fact, at any time of the day!), whether this looks like choosing warming porridge over quick overnight oats, or foregoing a smoothie till after my workout later in the day (hot drinks only before 11 am – I’m in – as long as they contain caffeine).
As I sit here in my house slippers, nursing my millionth cuppa of the day, it strikes me: while I’m sceptical about the water, perhaps I’m more of a Chinese baddie than I thought. Just don’t hold out on the caffeine, please.
Anna didn’t end her experiment jumping out of bed, eager to relish her morning hot water – but she is fully onboard with the idea of embracing warmth over cold in the mornings.
(Image credit: Anna Bartter)
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What other traditional Chinese medicine (TCM) trends are worth trying?
“Alongside drinking hot water, a few other Chinese rituals have been trending over the last few years,” notes Viljoen. “Overall, these practices resonate now because they offer approachable, sensory rituals; things that feel good and help anchor routines in a world that can feel fragmented. These can include:
1. Acupressure face tools, like jade rollers or a gua sha, which are promoted for lymphatic flow and relaxation;
2. Herbal teas and tonics based on TCM blends for immunity, digestion and stress;
3. Mind-body practices such as Qigong (a 4,000-year-old traditional Chinese practice that cultivates and balances qi – vital life energy – through slow, flowing movements, deep rhythmic breathing, and calm mental focus) which emphasise energy flow and nervous system regulation.”
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1
Hollow Body Hold
Movement pattern: Core
Why it rocks: The hollow body hold is even more challenging than a plank (trust us), and requires full-body activation. Pro tip: Press your back into the floor and squeeze your core while doing this move. If you feel your lower back is rising off the floor, bend your knees to 90 degrees, says Sariya.
How to:
Start lying on back with with arms extended overhead on floor and legs straight resting on mat.
At the same time, and with control, lift arms, head, shoulder blades, and legs a few inches off the floor.
Hold the elevated position, ensuring your low back is still glued to the ground.
2
Plank
Movement pattern: Core
Why it rocks:Planks are a great way to build total body strength. They’re a type of isometric hold, which takes a lot of effort and builds both stamina and endurance. Plus, they can easily be modified by planking on your knees or elevating your hands until you can do them all-out.
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How to:
Start on all fours with shins and palms flat on mat.
Step back onto the on balls of your feet, creating a straight line from heels through the top of your head. Keep your gaze to the floor.
Squeeze your glutes and abs to keep hips inline with your shoulders. Hold here as long as you can.
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3
Bird Dog
Movement pattern:Core
Why it rocks: This is a great move to practice coordination, and builds core stability and balance.
How to:
Start on all fours with wrists directly under shoulders and knees under hips. Keep back flat, core engaged, and a slight bend in elbows.
Extend left arm out in front at shoulder height and right leg straight behind at hip height.
Bend leg and arm and bring to midline under torso until elbow and knee touch. That’s 1 rep. Alternate sides.
4
Reverse Crunch
Movement pattern: Core
Why it rocks: This move builds strength and control through your core abs. Make sure you’re using your lower abs—and not momentum—to perform this movement. If you’re struggling, imagine you’re pushing your heels to the ceiling, Sariya says.
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How to:
Start lying on back with arms by sides and feet lifted off the ground, legs extended, and toes pointed.
Squeeze your core to pull your hips off the ground. Do your best to push your toes up towards the ceiling instead of back towards your head.
Slowly return to start. That’s 1 rep.
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5
Russian Twist
Movement pattern: Core
Why it rocks: This move builds rotational strength. Make sure you have the proper form when doing this oblique-working move: Puff out your chest and keep a long line from your tailbone to your shoulder.
How to:
Start seated with upper body leaned back until abs are engaged, legs lifted and bent, arms bent, hands clasped, and elbows wide. For an extra challenge, lift heels up off the floor.
Rotate torso to right side so that right elbow is hovering off mat.
Keeping lower body still throughout, rotate the upper body to the left side. That’s 1 rep.
6
Inchworm Shoulder Tap
Movement pattern: Core
Why it rocks: This exercise strengthens your shoulders, and works your core.
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How to:
Start standing with feet hip-width apart.
Reach down to ground and crawl out into a high plank position, with your wrists just under your shoulders.
Keeping hips square to ground, lift right hand to tap left shoulder.
Return right hand to ground.
Lift left hand to tap right shoulder.
Return left hand to ground.
Walk hands back to feet and return to standing. That’s 1 rep.
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7
Plank Up Down
Movement pattern: Core
Why it rocks: This move builds strength in your chest and shoulders. To make it harder, come up onto your toes.
How to:
Start in a high plank position (on knees or toes).
Lower down, one arm at a time, into a forearm plank, keeping elbows under shoulders.
Reverse the movement press hands one at a time into floor to return to high plank. That’s 1 rep.
8
Downward Dog Toe Tap
Movement pattern: Core
Why it rocks:This move fires up the core and hamstrings, all while strengthening your shoulders. Pro tip: If you can’t reach your toes, aim for knees or shins.
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How to:
Start in a high plank position with a straight line from head to heels and shoulders over wrists.
Press torso back toward legs so heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
Return to high plank.
Repeat movement, bringing right arm to left toes.
Return to high plank. That’s 1 rep. Continue alternating.
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9
Scissor Kick
Movement pattern: Core
Why it rocks: Scissor kicks strengthen your lower abs and hip flexors.
How to:
Lie on back with arms down by sides, palms down, and elbows and lower back touching the floor.
Engage core by pressing lower back into the floor, tuck pelvis, and lift both legs about six inches off the ground.
Raise one leg to 60-degrees, while maintaining the other leg at the 45-degree angle.
Continue alternating legs up and down keeping knees as straight as possible.
10
Inchworm
Movement pattern: Core
Why it rocks: This move fires up both your core and upper body, making it a great warmup move for your upper body days.
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How to:
Start standing with feet hips-width apart.
Hinge at hips and lower down until hands reach the ground, focusing on core activation and spine alignment, keeping legs as straight as possible.
Crawl forward lifting one hand at a time with legs straight and hips lifted until in a high plank. Try to keep hips as square to the ground as you can throughout the move.
Walk hands one by one back to feet.
Reverse motion to return to standing tall. That’s 1 rep.
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11
Plank Jack Shoulder Tap
Movement pattern: Core
Why it rocks: There’s a lot going on in this intermediate-to-advanced move. It targets lower abs and shoulders and gets your heart rate up. Pro tip: If your wrists start to get tired, you can do this on your fists.
How to:
Start in a high plank position, with hands stacked directly under shoulders and head to heels in a straight line.
Keeping core engaged, tap right shoulder with left hand as you jump feet outward.
Return to high plank.
Immediately repeat on the opposite side. That’s 1 rep.
12
Plank Knee To Nose
Movement pattern: Core
Why it rocks: This is a good core move that improves your spinal stability.
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How to:
Start in a high plank position with right foot lifted slightly up off the floor.
Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
With control, reverse movement to return to plank position with right foot lifted. That’s 1 rep.
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13
Leg Lower
Movement pattern: Core
Why it rocks: This move is great for core stability.
How to:
Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed.
Slowly lower one leg as far down as possible without allowing your lower back to lift off the ground.
Return to start.
Repeat with the other leg. That’s 1 rep.
14
Forearm Side Plank
Movement pattern: Core
Why it rocks: This move works the shoulders, obliques, and the rectus abdominis.
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How to:
Lay on side with right forearm flat on the floor, elbow under shoulder, and both legs extended so body forms a straight line from head to feet. Feet can either be staggered for extra stability or stacked for more of a challenge.
Engage core and lift hips off the floor.
Pause and hold.
Repeat on the other side.
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15
Side Plank Thread The Needle
Movement pattern: Core
Why it rocks: Level up your side planks with a little extra movement. Pro tip: If you’re struggling to stack your feet, split your stance for better balance.
How to:
Start on left side with left forearm on mat and knees bent.
Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
Reverse the movement to return to start. That’s 1 rep. Complete on the opposite side.
16
Pushup To Plank Row
Movement Pattern: Upper Body
Why it rocks: This exercise targets your chest and back at the same time. Once you get comfortable with the move, add a resistance band around your hands for a little more back challenge. Or, you can also pop into a high plank position for a full pushup.
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How to:
Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine with knees to head aligned.
Lower into a pushup so chest hovers just above the floor, and elbows are close to sides.
Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
Return right hand to ground.
Repeat row with left arm.
Return left hand to ground. That’s 1 rep.
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17
Superman Arm Extension
Movement pattern: Upper Body
Why it rocks:This is a great move for people who want to strengthen their posterior chain (or all the muscles on the back side of your body!). It can even help improve posture, says Sariya.
How to:
Start lying facedown on a mat, legs extended, elbows tucked at sides.
Squeeze glutes to lift legs and extend arms overhead simultaneously, pulling thighs and chest off the floor.
Pause, then lower legs and bend arms to sides to return to starting position. That’s 1 rep.
18
Triceps Dip
Movement Pattern: Upper Body
Why it rocks: This move isolates the triceps. Pro tip: Make sure your hands are right outside your hips and your elbows are pointing behind you in order to really target the back of your arms. To make it more challenging, straighten out your legs.
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How to:
Sit in a chair (or on a box/step) and grip the front edges with hands.
Scoot butt forward until it’s hovering just off the seat and legs form a 90-degree angle and straighten arms.
Lower body down until biceps are parallel to floor.
Engage triceps to press back to start. That’s 1 rep.
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19
Superwoman Isometric Hold
Movement Pattern: Upper Body
Why it rocks: This move works the back muscles that stabilize and support your spine, making everyday movement easier, says Sariya.
How to:
Lie facedown on the mat, with arms and legs stretched out.
Squeeze glutes and lift torso and legs up as far as you can. Imagine reaching out with arms and legs.
Pause at the top and hold.
20
Incline Pushup
Movement Pattern: Upper Body
Why it rocks: This is a great move for people working their way up to a flat pushup.
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How to:
Start in an incline plank position with hands on a chair, bench, or step and feet on floor with head to heels aligned.
Lower down, with elbows pointing 45-degrees away from body, until arms bend to 90-degrees.
Press back up keeping body in a straight line. That’s 1 rep.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
The U.S. Air Force updated its physical fitness program and score charts for the fitness tests to boost the long-term health of airmen.
The modernized program utilizes a more thorough assessment model to strengthen warfighter readiness by motivating airmen to build more sustainable fitness habits for the duration of their careers, according to a Feb. 27 release.
“This update is not just about increasing the physical fitness test standards; it’s about ensuring our warfighters are fit, ready, and prioritizing their long-term health,” Air Force Chief of Staff Gen. Ken Wilsbach said in the memo.
The updated score charts will have increased minimums for each scored component and separate charts are now available for Occupationally Specific Physical Fitness Assessments as well.
A baseline window for airmen to take the diagnostic tests will begin March 1, but scoring won’t become official until July 1, per the statement.
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This gives the airmen time to adjust their training focus as needed before the official scoring date. The baseline period is also meant to produce data to ensure that the new program is implemented in a fair, accurate and effective manner across the Air Force.
“The baseline period will also provide the data required to assess and refine score charts in advance of full implementation of the new standards,” the statement says.
Airmen who complete the Physical Fitness Readiness Assessment during the baseline period can use that diagnostic score as their official fitness test score, according to the release.
Body composition will return as a scored component in the assessment, but airmen can elect to take it out of the test up to five days before testing the remaining components.
The release states that resources are made available to support the force through the transition, like trained experts that will instruct airmen through safe conditioning and a playbook that gives guidance on workouts, recovery and nutrition.
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Earlier this year, the force announced that airmen can choose between a 2-mile run or the 20-meter High-Aerobic Multi-shuttle Run for their fitness tests every six months, following the “Culture of Fitness” initiative last September to encourage airmen and Space Force guardians to improve their physical fitness.
The statement says that the certification of the 2-mile run is in progress to ensure that all Air Force tracks meet official standards, and final measurement specifications will be published in the fitness program guide.
As announced in January, an airmen’s fitness assessment scores will become part of their annual evaluation to “incorporate a full picture of an individual’s performance and contributions.”
Cristina Stassis is a reporter covering stories surrounding the defense industry, national security, military/veteran affairs and more. She previously worked as an editorial fellow for Defense News in 2024 where she assisted the newsroom in breaking news across Sightline Media Group.
