A 30-minute workout is a good way to keep fit and healthy. You can do different exercises to work your whole body or focus on some areas. Here is an example of a 30-minute workout that you can do at home with little equipment:
Warm up for 5 minutes with some easy cardio and moving stretches.
Do the following exercises in a row, resting 15 seconds after each exercise and 60 seconds after each round. Do 4 rounds in total.
- Jumping Jacks: 30 seconds. Stand with your feet together and your arms by your sides. Jump and spread your feet apart while lifting your arms over your head. Jump again and bring your feet and arms back to where you started. Do this as fast as you can.
- Squats: 15 times. Stand with your feet as wide as your shoulders and hold a dumbbell in each hand by your shoulders. Move your hips back and bend your knees until your legs are flat to the floor. Keep your chest up and your stomach tight. Push through your heels and stand up.
- Push-Ups: 15 times. Start in a plank position with your hands a little wider than your shoulders and your body in a straight line. Bring your chest to the floor, keeping your elbows near your sides. Push yourself back up to where you started.
- Lunges: 15 times for each leg. Stand with your feet as wide as your hips and hold a dumbbell in each hand by your sides. Take a big step forward with your right leg and bend both knees until your right leg is flat to the floor and your left knee is just off the ground. Keep your body straight and your stomach tight. Push off your right foot and go back to where you started. Do the same with your left leg.
- Plank: 30 seconds. Start in a plank position with your elbows under your shoulders and your body in a straight line. Keep your stomach tight and your hips level. Stay in this position without letting your back sag or your butt rise.
- Mountain Climbers: 30 seconds. Start in a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee to your chest, then quickly switch and bring your left knee to your chest. Do this as fast as you can, keeping your stomach tight and your hips level.
Cool down for 5 minutes with some easy cardio and still stretches.
This 30-minute workout will work your cardio, strength, and endurance and help you burn calories and make muscle. You can change the weight, times, and rest time based on your fitness level and aims. For more 30-minute workouts, you can check out these links: [8 Best 30-Minute Workouts to Get Fit and Strong], [30-Minute Full Body Workout You Can Do at Home], [How Your Body Changes When You Exercise 30 Min Every Day].
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