A 30-Minute Full-Body Workout To Do At Home

30 Minute Workouts, Fitness, Strength Workouts, Total Body Workouts, Workouts, Workouts by Length

By: // February 20, 2021


Practicing self-care by feeding your body nutritious meals and getting in a full-body workout can help boost your mood, improve your sleep, and help ward off injury, illness, and disease. So many women worry that 30 minutes a day isn’t enough, and that’s just not the case. A half-hour workout is more than enough to get your heart rate up so you can burn calories – and most importantly, feel those mood-boosting endorphins.

A full-body workout is a perfect way to target both the upper and lower body in one efficient session. But is it ok to do a full-body workout every day? We recommend you give your muscles some downtime, so in between each full-body workout day, do a workout that doesn’t further expend those muscles you worked the previous day. Maybe you focus on a walk or a restorative yoga session. The important part is to move every day, but also take care of your muscles and don’t overtrain them.

Here’s a full body workout you can do at home, on your own time. Do it first thing in the morning before anything else gets in the way, on your lunch break, when you get home from work, you choose!

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Try This 30 Minute Workout at Home

Ready to get your sweat on? Do this 30-minute full body workout that will work all the major muscle groups. You don’t need any equipment—just your own bodyweight and a little room to move.

 

Interested in trying another 30-minute full body workout? I’ve got another workout for you to try with nothing but your bodyweight.

Here’s how it works:

  • Perform each exercise for 1 minute.
  • Rest for 30 seconds in between each move
  • Once you finish all of them, go back to the top and repeat everything again, making a 30-minute full body workout!

Basic Squat

Chris Freytag demonstrating a Basic Squat

A) Stand tall with your feet hip width apart. Your hips, knees, and toes should all be facing forward.

B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

  • Perform for 1 minute
  • Rest for 30 seconds

Squat Jumps

Chris Freytag Demonstrating Squat Jumps

A) Start standing with feet hip width apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

B) Jump straight up and swing arms overhead. Return to starting position.

  • Perform for 1 minute
  • Rest for 30 seconds

Dive Bomber Push-Ups

Chris Freytag Demonstrating a Dive Bomber push up

A) To get into starting position begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

B) Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

C) Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

  • Perform for 1 minute
  • Rest for 30 seconds

Burpees

Chris Freytag demonstrating a burpee

A) Start in a plank position with arms and legs long, hands shoulder distance apart.

B) Walk or jump both feet between your hands coming into a low squat. Jump straight up as high as possible, land, and come back to your plank position.

  • Perform for 1 minute
  • Rest for 30 seconds

Side Lunges

Chris Freytag demonstrating a side lunge

A) Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.

B) Shift your bodyweight to one leg, bending the knee until it reaches a 90-degree angle and the other leg is straight. Then switch sides.

  • Perform for 1 minute
  • Rest for 30 seconds

Skaters

Chris Freytag demonstrating skaters

A) Start with your legs slightly wider than shoulder-distance apart and arms at the sides.

B) Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

C) Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

  • Perform for 1 minute
  • Rest for 30 seconds

Tricep Dips

Chris Freytag demonstrating a tricep dip

A) Start seated with knees bent and feet on the floor. Place hands directly under the shoulders with finger facing your feet, and lift hips to a hover.

B) Bend elbow straight back and use your triceps to press back up.

  • Perform for 1 minute
  • Rest for 30 seconds

Crab Walk

Chris Freytag demonstrating a crab crawl

 

A) Begin by sitting on the floor with your feet hip-distance apart in front of you. Bring your arms behind you with your hands flat on the floor. Raise yourself off the floor.

B) Begin crawling forward by moving your left hand, followed by your right foot and then your right hand followed by your left foot.

  • Perform for 1 minute
  • Rest for 30 seconds

Glute Bridges

 

Chris Freytag demonstrating a glute bridge

A) Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.

B) Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold and squeeze a few seconds and return to mat with control. As you become more advanced you can opt for single leg glute bridges.

  • Perform for 1 minute
  • Rest for 30 seconds

Bend Extend Ab Tuck

 

Chris Freytag demonstrating bend extend ab tuck

A) Start seated on mat with arms behind you and fingers facing your back. Sit back on your hands and lift up your feet off the mat keeping the knees bent.

B) Keep abs tight and pulled into your lower back and press your legs out long coming back onto forearms. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.

  • Perform for 1 minute
  • Rest for 30 seconds

YOU DID IT! Now take a short breather, get a sip of water, and go back to the top to begin again.

If you repeat this workout consistently you will notice major improvements in your lower body muscle tone, balance, and strength. Also, expect to experience a stronger lower back and core. Finally, with dedicated effort, you can see weight loss with this home full body workout.

Remember Get Your Free 30 Minute Full Body Workout 

READ THIS NEXT: 5 Anytime Bodyweight Exercises


Printed from GetHealthyU.com

6 Comments


on July 11, 2020 at 11:46 PM Reply

your are best thank you for share mind blowing information


on July 8, 2020 at 1:32 AM Reply

This is absolutely good tips for 30 minutes workout. Thanks for sharing.


on March 14, 2019 at 10:19 AM Reply

Completely agree, and will do! Cheers


on March 12, 2019 at 7:02 AM Reply

I've been appreciating calisthenics and workouts I can do at home at my convenience without equipment. This is a good simple 30 minute workout guide, thanks


    on March 13, 2019 at 1:26 PM Reply

    So happy to hear that you have been enjoying workouts easy to do at home. The best part is you can do it at your convenience and without any equipment. All you really need for a good butt kicking workout is your body weight! Check out some more of our at home workout guides on the website :)


on July 29, 2015 at 8:40 AM Reply

Love some of your work out i have multiple sclerosis so got to go slow but kerp it up .....



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