What are the most effective 30-minute workouts for building muscle and burning calories. How can you maximize your fitness results in just half an hour. Which short workouts offer the best balance of intensity and convenience for busy schedules.

The Power of 30-Minute Workouts: Balancing Intensity and Convenience

In today’s fast-paced world, finding time for fitness can be challenging. That’s where 30-minute workouts come in, offering a perfect balance between effectiveness and time efficiency. But are these shorter sessions truly beneficial? Let’s explore the advantages and potential of these compact workouts.

Why are 30-minute workouts gaining popularity? There are several compelling reasons:

• Time-efficient: Easily fit into busy schedules
• Intense enough to produce results
• Suitable for various fitness levels
• Can be done during lunch breaks or free time slots
• Less daunting than longer workout sessions

Many high-intensity interval training (HIIT) and strength workouts, including popular CrossFit sessions, can be completed in 20-40 minutes. This trend has influenced online fitness content, with numerous classes now tailored to last under an hour.

Fat-Burning Home Workout for Beginners: Kickstart Your Fitness Journey

For those just starting their fitness journey or returning after a break, a low-impact, beginner-friendly workout is ideal. One such option is the “30-minute fat burning home workout for beginners” available on YouTube.

Key Features of This Workout:

• Full-length, low-impact routine
• Designed for total beginners
• Accessible to all fitness levels
• Can serve as a warm-up for more intense sessions
• Fully narrated for easy following
• Optional use of light dumbbells

What makes this workout particularly effective for beginners? The low-impact nature reduces the risk of injury while still providing a challenging session. The narration helps users follow along without constantly watching the screen, making it easier to focus on form and technique.

Gentle Yoga Flow: Flexibility and Mindfulness in 30 Minutes

Yoga is renowned for its ability to improve flexibility, balance, and mental well-being. The “30-minute all levels yoga class” offers a gentle yet effective yoga flow suitable for practitioners of all levels.

Benefits of This Yoga Session:

• Improves flexibility and balance
• Enhances mind-body connection
• Reduces stress and promotes relaxation
• Suitable for all skill levels
• Well-narrated for easy following

How does this yoga session stand out from others? The clear, detailed narration allows participants to follow along without constantly watching the screen. This feature is particularly beneficial for those new to yoga or those who struggle with maintaining poses while trying to view instructions.

Cardio Latin Dance: Rhythm and Calorie Burning Combined

For those seeking a fun and energetic workout, the “30-minute cardio Latin dance workout” offers an exciting alternative to traditional cardio exercises.

Why Choose a Dance Workout?

• Engages the whole body
• Improves coordination and rhythm
• Burns calories effectively
• Boosts mood and energy levels
• Provides a fun, engaging workout experience

What makes Latin dance particularly effective for cardio? The constant movement and varied steps in Latin dance styles engage multiple muscle groups simultaneously, resulting in an efficient full-body workout. Even those without a natural sense of rhythm can benefit from the high-energy movements and enjoy the process of learning new steps.

Pilates Power: Core Strength and Mental Focus

Pilates offers a low-impact yet highly effective workout that focuses on core strength, flexibility, and mindful movement. The “30-min Pilates workout” provides an excellent introduction to this popular exercise method.

Key Benefits of Pilates:

• Strengthens core muscles
• Improves posture and balance
• Enhances body awareness
• Promotes mental focus and stress relief
• Suitable for all fitness levels

How does Pilates differ from other workouts? Pilates emphasizes controlled movements and proper breathing techniques, fostering a strong mind-body connection. This focus on breath and movement makes Pilates an excellent choice for both physical fitness and mental well-being.

HIIT: Maximum Results in Minimum Time

High-Intensity Interval Training (HIIT) has gained immense popularity due to its efficiency in burning calories and improving cardiovascular fitness. The “30-minute HIIT workout (no equipment)” offers a challenging yet accessible option for those looking to maximize their workout time.

HIIT Workout Structure:

• 50 seconds of intense exercise
• 10 seconds of rest between exercises
• Full-body workout targeting multiple muscle groups
• No equipment required (though a yoga mat is recommended)
• Visual and audio cues for easy following

Why is HIIT so effective for quick workouts? The alternating periods of high-intensity exercise and short rest intervals keep the heart rate elevated, leading to increased calorie burn and improved cardiovascular endurance. This workout style also promotes the “afterburn effect,” where the body continues to burn calories at an elevated rate even after the workout has ended.

Strong Nation: Rhythm-Based HIIT for Total Body Conditioning

Strong Nation, a Zumba-branded workout, combines the principles of HIIT with perfectly synchronized music for a unique and motivating exercise experience. The “Strong Nation 30-minute class” offers an intense, full-body workout that feels more like a high-energy dance party than traditional exercise.

What Sets Strong Nation Apart:

• Syncs HIIT movements with music
• Combines strength and plyometric exercises
• Highly motivating and engaging
• No equipment needed
• Suitable for various fitness levels

How does music enhance the workout experience? The carefully curated soundtrack in Strong Nation classes helps participants maintain rhythm and intensity throughout the session. This musical synchronization can make the workout feel more enjoyable and less like a chore, potentially leading to better adherence to a fitness routine.

Customizing Your 30-Minute Workout Routine

With the variety of 30-minute workouts available, it’s possible to create a diverse and effective fitness routine that fits into even the busiest schedules. Here are some tips for maximizing the benefits of these shorter workouts:

Tips for Effective 30-Minute Workouts:

1. Mix and match different workout styles throughout the week
2. Focus on proper form and technique to prevent injuries
3. Gradually increase intensity as your fitness level improves
4. Stay hydrated before, during, and after your workouts
5. Listen to your body and allow for adequate rest and recovery

How can you ensure you’re getting the most out of your 30-minute workouts? Consistency is key. Even if you can only commit to 30 minutes a day, regular exercise will lead to noticeable improvements in strength, endurance, and overall fitness. Additionally, varying your workout styles can help prevent boredom and target different aspects of fitness, leading to more well-rounded results.

Creating a Balanced Weekly Routine

To achieve a comprehensive fitness plan using 30-minute workouts, consider incorporating a mix of the following:

• 2-3 HIIT or cardio sessions for cardiovascular health and calorie burning
• 2-3 strength training or Pilates sessions for muscle building and toning
• 1-2 yoga or flexibility sessions for recovery and stress relief

This balanced approach ensures you’re addressing all aspects of fitness while keeping your workouts engaging and varied.

Nutrition and Recovery: Maximizing the Benefits of Short Workouts

While 30-minute workouts can be highly effective, proper nutrition and recovery are crucial for maximizing their benefits. Here are some key considerations:

Nutrition Tips for Short, Intense Workouts:

• Consume a balanced meal 2-3 hours before your workout
• For early morning workouts, consider a light snack 30 minutes before exercising
• Hydrate adequately before, during, and after your session
• Refuel with a combination of protein and carbohydrates within 30 minutes post-workout

How does proper nutrition support your 30-minute workouts? Adequate fueling ensures you have the energy to perform at your best during short, intense sessions. Post-workout nutrition helps kickstart the recovery process, replenishing energy stores and supporting muscle repair and growth.

Recovery Strategies for Optimal Results

Even with shorter workouts, recovery plays a crucial role in fitness progress. Consider incorporating these recovery techniques:

• Get adequate sleep (7-9 hours per night for most adults)
• Practice active recovery on rest days (light walking, stretching, or yoga)
• Use foam rolling or massage to alleviate muscle tension
• Stay hydrated throughout the day
• Listen to your body and take additional rest days when needed

Why is recovery important for short workouts? Proper recovery allows your body to adapt to the stress of exercise, leading to improved strength, endurance, and overall fitness. It also helps prevent overtraining and reduces the risk of injury, ensuring you can maintain consistency in your workout routine.

Tracking Progress and Staying Motivated

To ensure you’re making the most of your 30-minute workouts, it’s essential to track your progress and stay motivated. Here are some strategies to help you stay on track:

Effective Progress Tracking Methods:

• Keep a workout journal to log exercises, sets, reps, and weights
• Take regular progress photos to visualize changes in your physique
• Use fitness apps or wearables to monitor heart rate, calories burned, and other metrics
• Perform periodic fitness tests (e.g., timed runs, max push-ups) to gauge improvements

How does tracking progress enhance your fitness journey? By monitoring your performance and results, you can identify areas of improvement, celebrate achievements, and make informed adjustments to your workout routine. This data-driven approach helps maintain motivation and ensures you’re continually challenging yourself.

Staying Motivated with Short Workouts

Maintaining motivation is crucial for long-term fitness success. Here are some tips to keep you engaged with your 30-minute workout routine:

• Set specific, achievable goals and celebrate milestones
• Try new workout styles or variations to prevent boredom
• Join online fitness communities or challenges for accountability and support
• Reward yourself for consistency (e.g., new workout gear, massage)
• Focus on the mental and emotional benefits of exercise, not just physical changes

Why is motivation particularly important for short workouts? With only 30 minutes to spare, it’s crucial to make every session count. Staying motivated ensures you bring your best effort to each workout, maximizing the benefits of your limited exercise time.

Adapting 30-Minute Workouts for Different Fitness Levels

One of the great advantages of 30-minute workouts is their versatility. These routines can be adapted to suit various fitness levels, from beginners to advanced athletes. Here’s how to modify these workouts based on your current fitness level:

For Beginners:

• Focus on proper form and technique before increasing intensity
• Take longer rest periods between exercises if needed
• Choose low-impact modifications for high-intensity moves
• Gradually increase workout frequency before intensifying individual sessions

For Intermediate Exercisers:

• Increase the intensity of exercises by adding weights or resistance
• Shorten rest periods to maintain an elevated heart rate
• Incorporate more complex movement patterns or combinations
• Experiment with different workout styles to challenge your body in new ways

For Advanced Fitness Enthusiasts:

• Add plyometric or explosive movements to increase intensity
• Incorporate advanced variations of exercises (e.g., one-arm push-ups, pistol squats)
• Combine multiple workout styles in a single session for a greater challenge
• Use shorter work periods with higher intensity to push your limits

How can you determine the right intensity level for your 30-minute workouts? Listen to your body and aim for a challenging but manageable intensity. You should feel fatigue by the end of the session, but not to the point of exhaustion. As you progress, gradually increase the difficulty to continue seeing results.

The Future of Fitness: Integrating Technology with 30-Minute Workouts

As technology continues to advance, the way we approach 30-minute workouts is evolving. Here are some exciting developments in the fitness tech world that can enhance your short workout sessions:

Emerging Fitness Technologies:

• Virtual reality (VR) workouts for immersive exercise experiences
• Artificial intelligence (AI) powered personal training apps
• Smart home gym equipment with interactive displays and real-time feedback
• Wearable devices with advanced health monitoring capabilities
• Gamified fitness apps that make workouts more engaging and fun

How can these technologies improve your 30-minute workout routine? These advancements offer personalized guidance, real-time performance tracking, and engaging experiences that can make short workouts more effective and enjoyable. For example, AI-powered apps can adjust your workout on the fly based on your performance, ensuring you’re always working at the optimal intensity.

The Role of Online Communities in Short Workouts

The rise of online fitness communities has also transformed the way people approach 30-minute workouts. These digital spaces offer:

• Virtual group classes for motivation and accountability
• Forums for sharing tips, experiences, and support
• Challenges and competitions to keep workouts exciting
• Access to a global network of fitness enthusiasts and experts

Why are online communities beneficial for short workout routines? They provide support, motivation, and a sense of belonging that can be crucial for maintaining a consistent fitness routine. The ability to connect with others facing similar time constraints can offer valuable insights and encouragement.

As we look to the future, the integration of technology and community support with efficient 30-minute workouts promises to make fitness more accessible, effective, and enjoyable for people of all lifestyles and fitness levels. By embracing these advancements and maintaining a consistent approach to short, focused workouts, you can achieve significant improvements in your health and fitness, regardless of your busy schedule.

Try these 8 best 30-minute workouts to build muscle and strength and burn calories

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The best 30-minute workouts balance intensity and convenience so that you can maximize your workouts without spending hours in the gym. But are they the perfect workout length? There isn’t a simple yes or no answer, unfortunately.

Your workouts will vary in intensity, exercise type and many other factors, but logistically, 30 minutes is a great workout length. It’s long enough that you can work up a sweat — our editor tried this intense 30-minute Pilates workout with 4 million views — but short enough to slot discreetly into your lunch break without anyone noticing you’ve gone.

The hottest high-intensity interval training (HIIT) training and strength workouts (like CrossFit or other gym classes) can be knocked out in 20 to 40 minutes, and many online classes are now tailored to under an hour, too.

But, if you’ve found yourself going down a YouTube rabbit hole hunting for 30-minute workouts at home, we’re here to mix things up a bit. We went through just about every popular home workout on YouTube and found the 8 best 30-minute workouts that are interesting, easy to follow, and accessible to all fitness levels.

So, plant down on one of the best yoga mats, work out what you should eat before or after a workout, and dive in. 

The best 30-minute workouts on YouTube 

1. 30-minute fat burning home workout for beginners

Equipment: Light dumbbells (optional)

This full-length, low-impact workout is designed for total beginners and is very accessible. It’s a great introductory workout for anyone who’s just getting started (or who’s getting back into shape.) It also makes a good warm-up before something more intense, such as strength training. The video is fully narrated and designed to be followed pretty closely. You’ll want to make sure your setup allows you to actually watch the instructor on screen throughout the class.

2. Gentle yoga flow: 30-minute all levels yoga class

Equipment: Yoga mat

Yoga workouts can be tricky to follow in real life, let alone on YouTube. It’s not always easy to see what an instructor is doing while you’re contorting your body into various positions. This full-length yoga workout is one of the best 30 minute workouts because it’s extremely well-narrated — you shouldn’t have too much trouble figuring out what to do based on the instructor’s voice alone, even if this is your very first time doing yoga.

3. 30-minute cardio Latin dance workout

Equipment: None

Dance workouts are my favorite type of cardio workout, because I’m a terrible dancer but love a good challenge. Latin dance makes for especially effective cardio because there’s so much movement. You’ll get your sweat on, even if you have no sense of rhythm. This full-length workout includes a warm-up and a cooldown, too. It’s also narrated, but you’ll want to be able to see what’s happening on the screen as you follow along.

4. 30-min Pilates workout 

Equipment: None

Not into HIIT? We’ve got you. This 30-minute Pilates workout will give you a serious core workout, without any jumping (your neighbors can thank us later). Pilates is similar to yoga in that you focus on your breathing during class, making you think about when you breathe in, and when you breathe out. This is a brilliant one for your mental health, as well as your physical. Read what happened when our fitness editor tested this workout here. 

5. 30-minute HIIT workout (no equipment)

Equipment: Yoga mat

It’s hard to keep cardio interesting. HIIT is a great way to mix up the monotony of traditional cardio, but intervals can get repetitive, too. In this workout, you work hard for 50 seconds and rest for 10 seconds to keep your heart rate elevated. You can do this without any equipment, but there are enough floor movements that it’s a good idea to grab an exercise mat. This full-body workout isn’t narrated; there are visual cues (timer, exercise names) and audio cues (countdown). You’ll need to be able to see the screen so you know what’s coming up.

6. Strong Nation 30-minute class

Equipment: None

Strong Nation is a Zumba-branded workout that syncs HIIT movements perfectly with background music. The result is an intense, futuristic workout that matches the beat so well you’ll feel like you’re part of a video game. Needless to say, it’s pretty motivating, even if you’re rhythmically-challenged. This is a HIIT workout, but it features mainly strength and plyometric (jumping) exercises, so it’s a nice change of pace from the usual endless stream of at-home cardio. You won’t need any equipment for this workout, but there’s a lot of jumping and movement in general. I recommend doing this on a surface that isn’t extremely hard to protect your joints, if possible.

7. 35-minute full body dumbbell workout

Equipment: Dumbbells, yoga mat

The best adjustable dumbells are a staple of any home gym setup, but they’re not going to help you get in shape if you don’t use them. This full body dumbbell workout is one of the best 35-minute workouts for people who are looking to incorporate dumbbells into a cardio-heavy routine. You only need one pair of weights for this workout (and if you don’t have dumbbells, you can definitely substitute some homemade weights). It’s not intimidating — Joe Wicks, aka The Body Coach, is fantastic at guiding you through the session, and if you only have 30-minutes, you can always skip the ab workout at the end. Here’s what happened when our fitness editor put this workout to the test. 

8. 30-minute home dumbbell workout

Equipment: Dumbbells, yoga mat

Let’s go ahead and move fully into strength training with this intense full-body dumbbell workout. This workout includes a four-minute activation, to get your body prepped for lifting weights, followed by a superset which is repeated three times, and a circuit, again repeated three times. It’s a dumbbell workout, so most of the exercises are supplementary and relatively safe/easy to learn on your own. The workout is led by Sweat app trainer, Kelsey Wells, whose high energy is motivating,  For this workout you’ll need at least one pair of dumbbells (though you may want multiple weights for different exercises), as well as a workout mat/surface and enough room to move around.

Get healthy and in shape with our other fitness guides:

More from Tom’s Guide

• Best treadmills
• Best exercise bikes
• Best adjustable dumbbells
• Best yoga mats
• How to lose belly fat
• Best arm workouts with dumbbells
• Best resistance band workout
• Use this 3-day lifting routine to get jacked
• The best 10-minute ab workout to get that six-pack

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Sarah is a hardware enthusiast and geeky dilettante who has been building computers since she discovered it was easier to move them across the world — she grew up in Tokyo — if they were in pieces. She’s currently senior editor at our sister site Tom’s Hardware and is best-known for trying to justify ridiculous multi-monitor setups, dramatically lowering the temperature of her entire apartment to cool overheating components, typing just to hear the sound of her keyboard, and playing video games all day “for work.” She’s written about everything from tech to fitness to sex and relationships, and you can find more of her work in PCWorld, Macworld, TechHive, CNET, Gizmodo, PC Gamer, Men’s Health, Men’s Fitness, SHAPE, Cosmopolitan, and just about everywhere else. In addition to hardware, she also loves working out, public libraries, marine biology, word games, and salads. Her favorite Star Wars character is a toss-up between the Sarlacc and Jabba the Hutt.

With contributions from

• Sam HopesStaff Fitness Writer

10 Best 30-Minute Workouts – 30-Minute Workout Videos for Home

30-Minute Low-Impact Full-Body HIIT Workout

View full content on YouTube

Not only does this low-impact HIIT class take it easy on your joints, but it also incorporates 30 different exercises to make the time fly by. You don’t need any equipment to complete it, either. As one commenter wrote, “I like that there are no repeats. No matter how bad it got, I knew I didn’t have to do THAT again!”

30-Minute Full-Body Strength-Training Workout With Weights

View full content on YouTube

If you’ve got a pair of dumbells on hand, use ’em to work your whole body in this 30-minute strength-training workout. Grab a pair of 8–20 pound weights and expect to complete tempo squats, single-leg deadlifts, and skaters, among other toning moves.

30-Minute Ultimate Dance Workout

View full content on YouTube

This 30-minute cardio dance class from 305 Fitness gets rave reviews for Darnell’s easy-to-follow instruction, contagious energy, and the uptempo music from the in-house DJ. With a little J.Lo and Pitbull in the mix, you won’t find hard to keep dancing.

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30-Minute Full-Body Yoga for Flexibility and Strength

View full content on YouTube

Take a break from sitting all day and treat your body to some sun salutations, hip openers, and twists in this flow yoga class from Sarah Beth Yoga. The clear and calm narration will keep you focused on your practice, and it provides modification options for all levels.

30-Minute Core Workout With Warm Up and Cool Down

View full content on YouTube

Focus on not just your abs but also lower back and obliques in this core-strengthening workout. Instructor Daniel will guide you through the moves, starting with a warm-up and then working through four groups of two exercises. You can grab dumbbells if you have them, but you don’t need any equipment to complete the circuit. There’s no background music in this video, so feel free to play your own tunes, too.

30-Minute Workout for Beginners

View full content on YouTube

If you’re just starting out, try this efficient workout from Sidney Cummings. The low-impact, whole-body moves will get you sweating — so even though there’s no equipment needed, you may want to grab a towel. Sidney will lead you through four circuits of six exercises and you’ll do seven reps of each move. Stick it out and you’ll have burned approximately 285 total calories!

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30-Minute Walking Workout With Cardio Burst

View full content on YouTube

If you can’t get outside for a walk, instructor Tiffany Moore will help you get 1 to 1.5 miles in from your living room. This power walking class pairs marching, tapping, and stepping with upbeat music from the likes of Prince and Sade. Add ankle weights if you’re looking to up the ante.

30-Minute Barre Workout

View full content on YouTube

Clear, calm instructions from Catie will guide you through this half-hour barre workout targeting your whole body. You’ll need to grab a yoga mat, chair, light hand weights, and a small ball before you begin. (Missing equipment? Try subbing a couple of soup cans and a rolled-up towel.)

30-Minute Bodyweight Strength Workout

View full content on YouTube

You don’t need any weights to complete this strength workout. Kayla Itsines picked a series of bodyweight-based moves like squats, planks, and push-ups to target different muscle groups throughout the body. After a short warm-up, you’ll go through three circuits of six different exercises, repeating each circuit twice. The good news: You only have to do 30 seconds of each exercise.

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30-Minute Stretch and Mobility Workout

View full content on YouTube

Not every workout has to push you to your limits. If your body’s craving a rest day or a little extra stretching, give this mobility workout a go. The easy movements will help with lingering stiffness and leave you feeling calm and centered.

Caroline Picard

Contributing Writer

Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping, including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She’s a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl.  

5 Circles of Hell Killer 30 Minute Workout for Weight Loss

Sports and fitness

February 25, 2020

These exercises from Iya Zorina will help you burn more calories than while running and pump your hips, arms and abs.

Iya Zorina

Author of Lifehacker, athlete, CCM

How to perform a workout

The complex consists of four exercises:

• Jumping Jacks in a squat;
• Transition from side plank to breakdancer;
• Burpee on one leg with jump to the side;
• Star.

Do each exercise for one minute without rest, then take a breath for 1-2 minutes and start again. Do five circles – this will take you 25-30 minutes depending on the rest time.

If you are just starting out, choose the gentler version: do each exercise for 30 seconds, and rest for a minute at the end of each circle. This workout will only take 15 minutes.

How to do the exercises

Jumping Jacks in the squat

Work on half-bent legs for the entire interval without straightening. Lean forward with a straight back, touch the floor with your fingers.

If your hips are on fire and you can’t go on, switch to regular Jumping Jacks.

Transition from side plank to breakdancer

In side plank, try to keep your body extended in one line, do not lean on the supporting shoulder.

If the turn seems too difficult, perform a side plank on the forearm with the connection of the elbow and knee. Do 30 seconds on each side.

One-leg burpee with side jump

After burpee, make a wide side jump. Don’t waste your energy on push-ups, just lie down on the floor, and then, while jumping, put your supporting leg closer to your hands.

If you can’t do burpees on one leg yet, do the following combo: one push-up + three skaters.

Star

Keep your hands and feet on the floor until the end of the exercise. Do not tear your lower back off the floor – it should remain pressed.

If the muscles are too tired and you can no longer continue, wrap your arms around your knees and rest in this position for a few seconds, then continue.

Start the timer or follow the video with me.

Write in the comments which movement you most hated your decision to do. Did you do it in 30 seconds or did you dare for a minute?

And be sure to try other circuit workouts without equipment.

Read also 🧐

• 5 Circles of Hell: Homemade Cardio for a Slim and Strong Body
• 5 Circles of Hell: Fun Workout for Active Fat Burning
• 5 Circles of Hell: Workout for Beautiful Thighs and Strong Abs
• 5 Laps of Hell: Short Home Workout for Iron Muscles

*Meta Platforms Inc. and its social networks Facebook and Instagram are prohibited in the territory of the Russian Federation.

30 minutes intensive workout

Sports and fitness

October 3, 2022

You will spend 250–300 kilocalories, tone your muscles and become a little more enduring.

Iya Zorina

Author of Lifehacker, athlete, CCM

What you need

Rope, some free space, timer, mat (optional). Download the tabata app so you don’t have to switch timers right during the complex.

Download

Price: Free

Download

Price: Free

Download

Price: Free

Download

Price: Free

Download

Price: Free

How to train

The workout includes five exercises:

• jump and through a skipping rope;
• push-up with knee touching the elbow;
• jumping lunges and squats;
• diagonal pleat;
• plank leg and arm raises.

Do the exercises for 40 seconds, then rest for 20 seconds. When you finish the last item on the list, go straight to the first one. Do five circuits, it will take 25 minutes.

The exercises are arranged in such a way that you have time to restore your breath. But if you feel that 20 seconds is not enough, then switch to the 30/30 format: work for half a minute, rest for half a minute.

All of the exercises on the list can be customized to fit your abilities – below we’ll show you how to do it.

How to do the exercises

Jump Rope

Straighten your back, straighten and lower your shoulders, look forward. When jumping, try to twist only with your wrists, and not with your whole arm, keep your elbows close to your body.

If you don’t have a jump rope, change the exercise. Run on half toes, raising your knees high. Do it intensively, help yourself with your hands.

Push-ups with knee touching the elbow

After the push-up, lift the leg bent at the knee and touch the elbow. So the press and legs are connected a little more, and the hands, on the contrary, get a little rest. During push-ups, do not spread your elbows to the sides, they should “look” back. At the bottom, touch the floor with your chest.

Simplified version – push-ups from the support. The higher the support, the easier it is to perform the exercise.

Jump Lunges and Squats

This exercise should get your heart rate up, so do it quickly and don’t get carried away with the range of lunges and squats. In lunges, do not touch the floor with your standing knee behind you; in squats, lower yourself to the parallel of the hips with the floor, not lower.

If an exercise is difficult for you, reduce the range, but at the same time try to increase the speed of execution.

Diagonal fold

While lifting, turn your body to the side and touch the opposite leg with your hand. Alternate legs every other time. Try not to bend your knees.

If you want an easier option, put your hands behind your head and connect the elbow and knee of the opposite leg.

Plank Leg and Arm Raise

Stand in a plank position, place your hands under your shoulders, tighten your abs and glutes.