Maybe you just had a baby and are getting back into your fitness routine. Or maybe you're a busy person who works from home looking to work up a sweat during your lunch break. Here are five at-home workouts that can be done in 30 minutes, each targeting different areas of fitness:
1. HIIT training (High-Intensity Interval Training).
Equipment: none
Routine:
- Warm-up (5 minutes):
- Jumping jacks: 1 minute
- High knees: 1 minute
- Arm circles: 1 minute
- Bodyweight squat: 1 minute
- Lunge: 1 minute
- Training (20 minutes): (Perform each exercise for 40 seconds, rest 20 seconds between exercises, repeat the circuit twice)
- burpees
- mountain climbers
- Push ups
- jump squats
- Iron cats
- Bicycle crunches
- russian twists
- Cool down (5 minutes):
- Stretching exercises and deep breathing
2. Full body strength training
Equipment: Weights (optional)
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Routine:
- Warm-up (5 minutes):
- Arm circles: 1 minute
- Walk to site: 1 minute
- Bodyweight squat: 1 minute
- Lunge: 1 minute
- Shoulder rolls: 1 minute
- Training (20 minutes): (Perform each exercise for 45 seconds, rest 15 seconds between exercises, repeat the circuit twice)
- Squat (with or without dumbbells)
- Push ups
- Incline rows (with dumbbells or water bottles)
- Deadlift (with dumbbells or water bottles)
- Shoulder presses (with dumbbells or water bottles)
- Plank
- Leg lift
- Cool down (5 minutes):
- Stretching exercises and deep breathing
3. Basic training
Equipment: none
Routine:
- Warm-up (5 minutes):
- Walk to site: 1 minute
- Arm circles: 1 minute
- Torso twists: 1 minute
- Lateral lunge: 1 minute
- High knees: 1 minute
- Training (20 minutes): (Perform each exercise for 45 seconds, rest 15 seconds between exercises, repeat the circuit twice)
- Plank
- Bicycle crunches
- Leg lift
- russian twists
- mountain climbers
- volley kicks
- Sideboard (switch sides at 20 seconds)
- Cool down (5 minutes):
- Stretching exercises and deep breathing
4. Lower body training
Equipment: none
Routine:
- Warm-up (5 minutes):
- Jumping jacks: 1 minute
- Bodyweight squat: 1 minute
- Lunge: 1 minute
- High knees: 1 minute
- Arm circles: 1 minute
- Training (20 minutes): (Perform each exercise for 45 seconds, rest 15 seconds between exercises, repeat the circuit twice)
- squats
- lunges
- Bridges of glutes
- Veal fleas
- Step increase (use a sturdy chair or step)
- Lateral lunge
- Sit on the wall
- Cool down (5 minutes):
- Stretching exercises and deep breathing
5. Yoga flow
Equipment: Yoga mat (optional)
Routine:
- Warm-up (5 minutes):
- Cat-cow stretches: 1 minute
- Child's pose: 1 minute
- Downward Dog: 1 minute
- Forward fold: 1 minute
- Smooth turns: 1 minute
- Training (20 minutes): (Flow through each pose, holding for 30-45 seconds)
- Sun Salutations (3 rounds)
- Warrior I and II
- Triangle pose
- Tree posture
- Iron on Chaturanga
- Take possession
- Squat forward
- Cool down (5 minutes):
- Child's pose
- Seated twists
- Happy baby pose
- Savasana (Corpse Pose)
These workouts are designed to be done at home with minimal or no equipment and can help you stay fit and active in just 30 minutes a day.
The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness and fitness. get her Complete FREE shopping guide. Check out his podcast, With due respect.
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