30 Minute At Home Workout For Beginners
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How do you get in a quality workout without any equipment? Exercises that incorporate your bodyweight are an easy, gym-free solution to get in a workout anywhere. This 30 minute full body circuit workout works on bringing your heart rate up, strengthening the upper and lower body, and increasing muscular endurance.
Are Bodyweight Workouts Effective?
A common belief is that if you aren’t using heavy weights or resistance bands that your workout isn’t effective. However, adding bodyweight exercises into your routine is a great way to build strength, improve posture, and prevent injury. Using your own bodyweight for at-home workouts is also a great option to ensure full range of motion in each movement and increase flexibility.
What is the Goal of this Workout?
We love sharing workouts that are simple, easy to perform, and can be done anywhere! This 30 minute workout can be done in a local park, at-home, or while traveling! The beauty of bodyweight workouts are that they can be easily adapted to whatever setting you are in! If you want to make this workout more challenging, you can always add in additional weight or resistance bands to make it more challenging.
This workout is easily modified, which makes it perfect at-home full body stretch workout for beginners or advanced athletes.
See our full free workout series here.
30 Minute Full Body Workout (Bodyweight Only!)
Watch the video:
Suggested:
5-10 Minute Warmup (such as a walk)
Optional:
Slow down the tempo. Take a full 5 seconds for each exercise or optionally, hold in an isometric hold at the bottom of an exercise to increase the time under tension.
Want an added challenge?
Add in a pair of dumbbells or even a mini band in the exercises to add extra resistance.
Need a modification?
If the workout becomes too challenging, easily drop down to your knees to take pressure off your shoulders and wrists.
Exercise List:
Do 25 repetitions of each exercise. Repeat the circuit.
Alternating Plank Lunges + Raise
How-to: In a pushup position, step one foot forward into a low lunge and raise your chest up, taking your hands off the mat. Slowly lower your hands back to the mat and step the foot back, finishing in a plank position. Alternate to the opposite side.
Form tip: Make sure that the knee is directly over the ankle.
Modification: If your mobility does not allow you to lift your hands off the mat, simply hold the low lunge and step back into the plank position after each rep.
Staggered Kneeling Pushups
How-to: Start in a quadruped position, with shoulders directly over hands and hips over knees. Stagger your hands on the mat so that one arm is up and to the right and the other is back and to the left. Press your chest into the mat and press back to the pushup starting position.
Form tip: This staggered hand stance helps to challenge the muscles of the chest and core. Keep the elbows tucked in alongside the body and don’t overextend the positioning.
Challenge: Perform full pushups without the use of your knees.
Side Lying Tricep Pushups
How-to: Lie on one side, hips and shoulders stacked. Take your bottom arm and wrap it around your body. Take your top hand and place it in front of your chest, elbow tucked in alongside the body. Press into the mat to extend the arm and lift the body. Perform all reps on one side before switching.
Form tip: This is a very challenging move for your triceps and great for strengthening! If it is too difficult to press your body up, tucked your knees into the chest for assistance.
Kneeling Crunch
How-to: Start by kneeling, knees, hips and shoulders all stacked. Take one leg and extend it out, foot pressed firmly into the ground. Place your hands behind your head, elbows out wide and crunch onto the kneeling side. Perform all reps on the same side before switching.
Form tip: Keep the body in one line as though you were between two panes of glass. Do not hinge forward or back.
Kneeling Leg Lift
How-to: In the same kneeling position, with leg outstretched, place the hand on the kneeling side on the mat. Lift and lower the extended leg.
Form tip: This is an ideal exercise for the gluteus medius and the side oblique. Prevent “dumping” into the kneeling side by squeezing the glutes and keeping the body stacked.
Modification: If you have trouble with the balance, lie down on your side and perform a leg lift without the kneeling position.
Side Plank Leg Raise
How-to: In a forearm side plank, press the hips up from the mat and lift the top leg. Lower the top leg and bring the hips back to the mat. Perform all exercises on the same side before switching. This exercise should be done in a 4 step movement: lift the body, lift the leg, lower the leg, lower the body to the mat.
Form tip: Don’t let the hips rock backwards. Rotate the pelvis forward and engage the ab muscles.
Frog Leg Pulses
How-to: On your stomach, bring the heels together, feet flexed, and the knees out wide to the edges of your mat. Squeeze the glutes and press upwards toward the ceiling, making sure to keep the heels connected and feet flexed.
Form tip: This targeted movement is ideal to work the muscles of the booty. Make sure to squeeze the butt as you lift to keep the exercise working the glutes and not the lower back.
Challenge: Add a mini band above the knees for added resistance.
Superman Reach backs
How-to: On your stomach, stretch your arms and legs out long. Lift the chest and legs off the mat. “Swim” the arms back by bringing your arms out wide to touch the hips. Return the arms to the outstretched position and lower chest and legs back down.
Form tip: Engage the lower back by squeeze everything as you lift up.