This entire home workout will take you about 30 minutes to complete! It's perfect to squeeze in before your workday, on your lunch break while working from home, or in the evening once you're done for the day.


In these exercises, you can use resistance bands or just your own body weight.

The workout is structured as four rounds, with three exercises in each round. You'll do each exercise for 30 seconds, followed by 10 seconds of rest. Cycle through each round three times before moving onto the next one. Rest for one minute between rounds.

Try this quick and easy workout below!

Round 1

Push ups with renegade row

Begin in a high-plank position, placing both hands shoulder-width apart. Then, bend your elbows and lower your body toward the ground, keeping your elbows at about a 45-degree angle. Push back up to a high-plank position while driving on arm up towards your side in a rowing motion. Repeat on each arm.

Resistance band plank jacks

Begin in a high-plank position, placing a resistance band above your knees (optional) and both hands shoulder-width apart. Use your abs to stabilize this position. Then, like a jumping jack, hop your legs wide and then back together.

Burpees

From a standing position, squat down and place your hands on the floor in front of you. Then, kick both feet out behind you so you are now in a high-plank position. Do one push up. Next, bring your legs forward to go back into a squatting position, and jump up while raising your arms above your head.

Round 2

Man does squats during his home workout

Squat to a push out

Stand with your feet between hip-width and shoulder-width apart. Initiate the squat from the hips, not the knees. As you squat, push your arms out in front of you. Bring your arms back to your chest when you return to a standing position.

Oblique crunch (with a jump switch)

Place your feet shoulder-width apart. Drive your right knee up, squeezing your obliques. Then, jump to switch. Repeat on the left side.

Plank to toe touch

In a high-plank position, use your abs to lift your hips up. Reach down towards your toes, opposite arm to leg.

Round 3

Woman does a glute bridge while working out at home

Glute bridge with a hip abduction

Lie face-up on the floor with your knees bent and your feet flat on the floor. Place a resistance band (optional) above your knees. Then, raise your hips until your body forms a straight line from your shoulders to your knees, and keeping tension in the resistance band, perform a hip abduction at the top.

Single-leg crunch to three-legged downward dog (right side)

Start in a downward-facing dog position. Then, drive one leg up. On the way back to your starting position, drive your leg towards your chest, engaging your core.

Single leg crunch to downward dog (left side)

See above.

Round 4

Woman does reverse lunges while doing a home workout

Squat jumps

Stand with your feet shoulder-width apart. Initiate the squat from the hips, not the knees, then engage your core and jump up explosively. When you land, lower your body back into the squat position, and repeat.

Double crunches

Lie flat on your back. Then, contract your abs to lift your shoulders and upper back off the floor, and simultaneously lift your feet and bring your knees toward your elbows. Squeeze your abs at the top of the movement, and then return to the starting position.

Alternating reverse lunges

Stand with your feet shoulder-width apart, and take a large step backward. Lower your hips so that your thigh (front leg) becomes parallel to the floor. Your other knee should be bent at a 90-degree angle. Return to your starting position and repeat on the other leg.


You can easily do this quick workout from home whenever you have a spare 30 minutes. Try it today and feel the burn!


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Note: Individuals should always speak to their physician before starting a new exercise program, especially if they have pre-existing injuries or physical conditions, and should only perform physical activity they feel capable of doing.