"This is my go-to for those days when I want to move in a way that is kind to my body"—Steph Claire Smith shares a 20-minute workout you can do anywhere

Work your whole body and strengthen your core at home with this low-impact routine from the Kic app co-founder

Kic app co-founder Steph Claire Smith performing a hip thrust
(Image credit: Kic / Steph Claire Smith)

Priority number one during Christmas is to enjoy yourself, so there's no pressure to exercise. But if you do want to add a bit of mood-boosting movement into your festive season, there are some fun ways to get your fitness fix at home. 

Take this 20-minute workout from Keep It Cleaner (KIC) fitness app co-founder Steph Claire Smith. The model-turned-trainer and entrepreneur created the low-impact session to help you get active and strengthen your entire body, without the need for any pricey equipment. 

“For so many people, the festive period means a change to normal routines which can make it that extra bit harder to keep your body moving," she says

“This short, low-impact workout is my go-to for those days when I want to move in a way that is kind to my body. The no-equipment element means that you can do it anywhere and at any time.”

How to do Steph Claire Smith's low-impact bodyweight workout

Perform the exercises listed below as a circuit. For each one, complete 45 seconds of work followed by 15 seconds of rest. 

Once you've finished this 10-move circuit, repeat it one more time for a 20-minute workout.

  • Calf raises
  • Squats
  • Sumo squat pulses
  • Alternating forward lunges
  • Hip thrusts
  • Bicycle crunches
  • Plank
  • Shoulder taps
  • Donkey kicks (right leg)
  • Donkey kicks (left leg)

1. Calf raises

Kic app co-founder and personal trainer Steph Claire Smith demonstrating calf raises

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Stand upright with your feet shoulder-width apart and your chest proud. 
  • Shift your weight into the balls of your feet then lift both heels off the ground as high as possible, spreading your weight evenly between your feet. 
  • Slowly lower your heels back to the ground and repeat. You can hold on to a chair or bannister if you need help balancing during this exercise. 

2. Squats

Kic app co-founder Steph Claire Smith performing a squat

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Stand upright with your feet roughly shoulder-width apart and your toes turned out slightly. Keep your chest up, shoulders down, back straight and core engaged.
  • Push your hips back as if you were sitting into a chair behind you then lower them until your thighs are at or beyond parallel with the ground. 
  • Drive through your heels until to return to the starting position, then repeat.

3. Sumo squat pulses

Kic app co-founder and personal trainer Steph Claire Smith demonstrating sumo squat pulses

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Stand with your feet in a wide stance and your toes pointing outwards at a 45-degree angle. As with the squats, keep your chest up, shoulders down, back straight and core engaged throughout this exercise. 
  • Push your hips back and bend your knees until your thighs are parallel with the ground, or as low as your flexibility allows. 
  • From here, instead of returning to standing, perform small pulses up and down without fully straightening your legs.

4. Alternating forward lunges

Kic app co-founder Steph Claire Smith performing a lunge

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Stand upright with your feet hip-distance apart. 
  • Keeping your torso upright, step forward with your right foot, landing on the heel then rolling onto the ball of the foot. 
  • Lower your body towards the ground by bending both knees until your right thigh is parallel with the ground and your left knee is hovering just above the floor. Your right knee should be directly above your right ankle. 
  • Push through your right heel to return to the starting position, then repeat with the other leg. 

5. Hip thrusts

Kic app co-founder and personal trainer Steph Claire Smith demonstrating a hip thrust

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Lie on your back with your knees bent and your feet planted on the ground, about hip-width apart. Your heels should be below your knees. 
  • Engage your core then press through your heels to drive your hips upwards until your thighs and torso form a straight line. 
  • Hold this top position for a second, then slowly lower your hips back to the ground and repeat. 

6. Bicycle crunches

Kic app co-founder and personal trainer Steph Claire Smith demonstrating bicycle crunches

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Lie on your back and place your fingertips on either side of your head with your elbows flared outwards.
  • Lift both legs off the ground and bring your knees towards your chest until your thighs are upright. Your knees should form a 90-degree angle.
  • Without letting it touch the ground, extend your right leg in front of you. As you do this, twist to bring your right elbow to touch your left knee. 
  • Bring your right knee back to 90-degree and, at the same time, extend your left leg and twist to touch your left elbow to your right knee. Continue this for 45 seconds. 

7. Plank

Kic app co-founder and personal trainer Steph Claire Smith demonstrating a high plank

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Assume a plank position, with your weight spread between your toes and hands, your hands directly below your shoulders, and your body forming a straight line from your head to your heels. 
  • Engage your core muscles to maintain a stable spine and prevent your hips from dropping. Hold this position for 45 seconds. If this feels too difficult, you can lower your knees to the ground. 

8. Shoulder taps

Kic app co-founder and personal trainer Steph Claire Smith demonstrating shoulder taps

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

  • Start in a plank position. Your weight should be spread evenly between your hands and your toes, your hands should be directly beneath your shoulders, and your body should form a straight line from your head to your heels. 
  • Engage your core to maintain this position and stop your hips from dropping. 
  • Lift your right hand off the ground and tap your left shoulder. 
  • Return to the high plank position, then repeat on the other side. 

9. Donkey kicks

Kic app co-founder and personal trainer Steph Claire Smith demonstrating donkey kicks

(Image credit: Kic / Steph Claire Smith)

Sets: 2 Repetitions: 45 seconds (on each leg) Rest: 15 seconds

  • Start on all fours, with your hands directly beneath your shoulders and your knees directly below your hips. Engage your core muscles to stabilize your spine and maintain a straight line from your head to your tailbone. 
  • Keeping your right leg bent at a 90-degree angle, lift your right foot towards the sky until your right thigh is parallel with the floor and the sole of your foot is facing the ceiling. 
  • Squeeze your glutes (backside muscles) at the top of the movement, then slowly lower your leg back down. Don't let your right knee touch the floor before starting the next repetition by pushing your right foot back towards the ceiling. 
  • Repeat this for 45 seconds, rest for 15 seconds, then do another 45 seconds with your left leg.

Looking for more easy workout ideas? Try this beginner's bodyweight workout or get your heart pumping with this HIIT workout for beginners

The only equipment you might want for this workout is a yoga mat, to provide some extra cushioning if you're tackling the lying exercises like bicycle crunches and hip thrusts and firm floors. 

If you don't currently own one, take a look at our editor-approved roundup of the best yoga mats you can buy to find one that's right for you. 

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.