30-minute at-home workout

Here’s a simple 30-minute at-home workout that can help get your heart rate up and give you a quick total-body workout:

Warm-Up with dynamic stretches for 90 seconds a piece, start slow and then pick up the tempo.

  1. Walking lunges: Stand with your feet hip-width apart, take a big step forward with one leg and lower your body until your front knee is at a 90-degree angle. Push through your front heel to return to standing and repeat with the other leg. Continue walking forward, alternating legs.
  2. High knees: Stand in place and lift your knees up towards your chest, one at a time, while swinging your opposite arm forward. Increase the speed to make it more challenging.
  3. Leg swings: Stand with your feet hip-width apart and hold onto a wall or a sturdy object for balance. Swing one leg forward and backward while keeping it straight. Repeat on the other leg.
  4. Butt kicks: Stand in place and lift your heels up towards your glutes, one at a time, while swinging your opposite arm backward. Increase the speed to make it more challenging.
  5. Arm circles: Stand with your feet hip-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after a few seconds.

3 Workout Circuits:

Every Minute on the Minute for 9 Minutes alternating each minute between:

  1. Jumping jacks: Start with a classic warm-up move that works the whole body. Do jumping jacks for 1 minute.
  2. Squats: Stand with your feet hip-width apart and lower your body into a squat, keeping your knees behind your toes. Rise back up and repeat for 1 minute.
  3. Push-ups: Get down on the floor and do push-ups for 1 minute. You can modify this by doing push-ups on your knees or against a wall if needed.

Rest for 1 Minute. Then…

Every Minute on the Minute for 9 Minutes alternating each minute between:

  1. Lunges: Step forward with one foot and lower your body until your thigh is parallel to the ground, with your knee behind your toes. Push back up and repeat with the other leg. Do this for 1 minute.
  2. Plank: Get down on the floor and hold a plank position for 1 minute, keeping your body in a straight line from head to heels. You can modify this by dropping to your knees.
  3. Mountain climbers: Start in a plank position and alternate bringing your knees towards your chest, as if you were running in place. Do this for 1 minute.

Rest for 1 Minute. Then…

Repeat Every Minute on the Minute for 9 Minutes alternating each minute between:

  1. Bicycle crunches: Lie on your back and alternate bringing your opposite elbow and knee towards each other. Do this for 1 minute.
  2. High knees: Stand in place and lift your knees up towards your chest, alternating legs. Do this for 1 minute.
  3. Burpees: Start in a standing position, drop down to a plank, do a push-up, jump back up, and jump up in the air. Do this for 1 minute.

Cool Down

  1. Cool down: 2 minutes of walking, 10 long breaths for each side holding pigeon stretch, 10 long breaths in forward fold, 10 long breaths in a deep squat hold, 10 long breaths in child’s pose.

Remember to warm up before and cool down after your workout, and to listen to your body and modify exercises as needed.

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