It is important to be fit in this hardworking life. People do not get time to go to the gym and exercise. In this running life, we are not getting time to keep our bodies fit. The only solution to this problem is to exercise at home which will make your body fit. All you have to do is take 30 to 45 minutes of your whole day to work on your body. Believe me, it will be one of the best steps toward fitness. To solve your problem we have brought you the best 30 minute home workout for you which will help you in maintaining your body. So get up and schedule your time to exercise at home. This home workout series contains the best no-equipment exercises which will make you fit at home. There is no need to join a gym Start your workout at home with no equipment.
Also, if you have missed our major home workout series then have a look Click here.
Benefits of Full body workout at home
At this, some of us don’t know the benefits to exercise at home. There are several benefits to a home workout. Here we have highlighted the major benefits of exercising at home.
- Activates your major muscles- Yesss! working at home will activate your muscle group which will increase your endurance and workout ability.
- Calories burn at home- As we know that exercising is all about burning calories. The heavy workout will help you burn high calories.
- Improves brain function- It also helps in increasing your brain function. You will be the sharper the whole day after exercising.
- Makes you more active- One of the major benefits of home workout is that it makes you more active. You can work the whole day with no stress after exercising daily.
How to perform 30 minutes home workout
- Do every exercise given below.
- Take the rest of 10 to 15 sec after every exercise.
- For beginners – You must perform fewer reps with proper rest.
30-minute full-body workout at home
1. Jumping Jack
To burn your calories at home. Jumping jacks is one of the best and easy home exercises. It helps you in increasing your body stamina. This workout is for both beginners and professionals. Have a look at how to do this quick exercise.
How to do
Stand straight with your feet together. Keep your core tight and hands at your sides. Now jump and wide your feet than hip-width. Also, bring your arms over your head at a clapping position. Simultaneously jump back to the initial position.
Complete 10 to 20 jumps nonstop.
Keep breathing during the whole workout.
To train your lower body and core Squats are one of the best exercises to do. It also helps in increasing your stamina and makes your leg strong. For beginners, it will be quite painful to perform this exercise for the first time. This exercise will also help in burning your calories.
Here is the tutorial to perform squats.
How to do
Stand with your feet shoulder-width apart. Now bend your knees and lower down your body. Make sure to flat your back and push your hips outward. Pause for a while and then return back to the initial position. One rep is completed.
Complete 15 to 20 reps.
We all know about pushups but only some of us know about the benefits of pushups. Pushups target your chest and arms muscle and are one of the best exercises for muscle building. If you are looking for any home exercise without equipment then this will be the effective one. Here is a how-to-do a tutorial for the pushups.
How to do
Lie down and keep your hands perpendicular to the floor. Attach your elbows with your sides. Now lower down your upper body slowly until your chest is about to touch the ground. Pause for a while and feel the stretch. Now return back to the initial position.
Complete 8 to 10 pushups.
Another effective exercise to build muscles at home is Lunges. It targets your lower body and gives a rapid increase in stamina. This home exercise does not need any equipment. All you need is your body weight to do this quick exercise. Both beginners and professionals can perform this home workout. Let’s see how to do this workout.
How to do
Stand straight with your feet together. Now step forward with your right foot and bend your left knee until your it is about to touch the ground. Pause for a while. Here one rep is completed. Repeat the same with another one.
Complete 5 to 10 steps each leg.
5. Glute bridge
To train your glutes and to reduce belly fat, Glute bridge is one of the best exercises at home. It targets your glute muscles and core part. This no equipment home exercise is for both beginners and professionals. Yess this quick lifting exercise will help you in shaping your body. Have a look at how to do this exercise.
How to do
Lie down on your back and keep your hands on the sides. Keep your feet flat on the floor by bending your knees. Now lift your glutes slowly to the top by squeezing your glutes and core. Pause for a while and then get a few inches down and then back to top.
Continue this exercise for 10 to 15 seconds.
Here is the best exercise to train your abs at home. Plank is an effective exercise that strengthens your core. This exercise does not need any equipment and is for both beginners and professionals. The same posture for a long time period is the best therapy to train your abs. Have a look at how to do a plank.
How to do
Get down on the floor with your feet together and elbows parallel to the floor. Slightly lift your lower body and now stop in this position for 40 to 60 seconds until you feel the tension in your core muscles.
7. Inclined push-ups
To build your chest and other muscles Inclined pushups will be one of the best and effective exercises. This home exercise will help you build your upper chest. Both beginners and intermediate can perform this exercise.
How to do
Incline down to any object as shown in a figure. You have to perform simple pushups in an inclined way. Feel the stretch in your upper body and chest. Hold for a while when you go down. Now get back to the initial position.
Complete 10 to 15 reps.
We all know pull-up is an effective exercise to activate our major muscles. It targets our arms, back and chest muscles depend upon the variation of pullups. If you are a beginner then you just have to hang on the bar and try to lift your body. Have a short look at how to do pull-ups.
How to do
Hang in a bar with your hands shoulder-width apart. Now lift your body up until your head crosses the bar line. Feel the stretch and get back to the initial position. One rep is completed.
Complete 5 to 10 reps.
That’s it, you have completed a 30-minute full-body workout plan at home. All the best and stay strong.
This article is all about a 30-minute full-body workout at home. The best home workout is for both beginners and professionals. Those who don’t get time to go to the gym. Here is a quick workout plan for those too easily build muscles at home. Add up these effective exercises in your daily routine to see the results. All the best and stay strong. Buildingbeast
Also, read our article on Best biceps workout at home Click Here.