Express
An express workout program is built for schedules with zero margin: no commute to the gym, no changing room, no waiting for a free bench, just the session itself and nothing more.
Express 20 fits in 20 minutes flat, three times a week, training the essentials without eating into your lunch break, no matter how packed your calendar is. Express 45 offers a fuller session in 45 minutes, still bodyweight only, for those with a little more room who want to properly hit every single muscle group.
Both run over 9 weeks, anywhere you like, with the exact same progression standards as a much longer gym program: sets and reps still climb every single week, even in twenty minutes flat.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Express programs, free, no credit card.
Is a 20-minute workout enough to make progress?
Yes, provided the session is built for it. Twenty improvised minutes make you sweat; twenty programmed minutes, where every exercise has a precise role and the sets climb from one week to the next, build real progress. Express 20 applies that principle three times a week for 9 weeks, stopwatch in hand, using nothing but your bodyweight. Our guide to training 20 minutes a day covers what such a short format can genuinely build, and what it should never be asked to do.
Express 20 or Express 45: which one should you pick?
Pick based on the real margin in your week, not on Monday-evening motivation. If your days are counted in quarter hours, Express 20 is the format you will still be following in week nine. If you can block out three 45-minute slots, Express 45 runs a fuller session, still bodyweight only, with more volume for every muscle group. The progression logic is identical in both: only the session length changes.
How do you progress with no weights and no machines?
With bodyweight training the load never goes up, so everything else has to. Reps and sets increase every week, rest times are written down and held to the clock, and the variations get more demanding as soon as an exercise becomes too easy. That is exactly why a timer is essential on Express 20 and recommended on Express 45: on a short format, work density is the main lever of progression, and density cannot be managed by feel.
Where and when do these sessions fit?
Anywhere: a living room, a hotel room or a hallway is enough, since no equipment is required. The most reliable slot is the one that comes back every week without negotiation: before the morning shower, on the lunch break, after the kids are in bed. Three fixed appointments kept for 9 weeks beat longer sessions that keep getting moved, then dropped altogether. On a packed calendar, the session you never have to reschedule is the one that ends up producing results.
One PDF, three sessions a week, nothing else
Each program is a PDF: the exercises, the sets, the rest times, the week-by-week progression and the alternatives when a movement does not work for you. You download it once, it opens on your phone and it stays yours for good. If you later want longer sessions without buying anything, our no-equipment programs extend the same bodyweight work.