30 Minute full body at home workout: burn calories using minimal equipment
Try this 30-minute full-body home workout that I've put together for you and get your muscles working and your heart pumping. This workout can be performed anywhere.
If you have dumbbells, they can be put to good use otherwise use anything that you have laying around that has a bit of weight to it, a couple of books or water bottles, packets of rice......... the neighbours cat.
The only other piece of equipment you might want to use is a skipping rope but not essential.
Warm-Up
Hip Flexor Stretch
90º Hip and Knee Rotation
Plank to Foot Tap
Diagonal Lunge with Side Stretch
Mountain Climbers / Squat Thrusts / Jogging on the spot
Legs Round 1
Reverse Lunge Pulse to Knee Drive (right leg) x30 seconds
Reverse Lunge Pulse to Knee Drive (left leg) x30 seconds
Single-Leg Glute Bridge (right leg) x30 seconds
Single-Leg Glute Bridge (left leg) x30 seconds
Squat Pulse x20 seconds
Squat x20 seconds
Squat Jump x20 seconds
Legs Round 2
Reverse Lunge Pulse to Knee Drive (right leg) x15 seconds
Reverse Lunge Pulse to Knee Drive (left leg) x15 seconds
Single-Leg Glute Bridge (right leg) x15 seconds
Single-Leg Glute Bridge (left leg) x15 seconds
Squat Pulse x10 seconds
Squat x10 seconds
Squat Jump x10 seconds
Upper Body
Front Raise x20 seconds
Front Raise Pulse x20 seconds
Front Raise O/H x20 seconds
Side Raise x20 seconds
Side Raise Pulse x20 seconds
Side Raise O/H x20 seconds
Push Up x20 seconds
Chest Touch x20 seconds
Hand Release Press Up x20 seconds
Core Round 1
Side Plank x30 seconds
Plank x30 seconds Side
Plank x30 seconds
Back Plank x 30seconds
Core Round 2
Side Plank x15 seconds
Plank x15 seconds
Side Plank x15 seconds
Back Plank x15 seconds
Cardio Finisher Round 1 - 3 minutes
Each Minute 10 Burpees then Jogging
Cardio Finisher Round 2 - 3 minutes
Each Minute 16 Jump Lunges then Skipping