11 Effective Home Workouts that Take Less Than 30 Minutes
You know that exercise is essential to your well-being, but with a busy schedule it can be challenging to find time to get a home workout in. Luckily, you don’t need an hour or more every day to see results—in fact, shorter workouts might yield better results than longer ones. Nonstop high-intensity cardio can be great for fat burning and conditioning, but it’s not the only way to get fit. Also, mixing up your routine with strength training and HIIT intervals helps you build lean muscle mass so you burn more calories in general throughout the day. So no matter how much time you have, there are effective home workouts that take less than 30 minutes. Every workout has its place in an effective routine — just not all at once! Mixing up your routines keeps things interesting and helps avoid hitting plateau. Don’t worry about spending hours on end running around a track or lifting the same dumbbells over and over again until failure; try these 10 awesome home workouts that take less than 30 minutes instead…
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Jumping Jacks
Why it’s great for beginners As well as being a really fun and silly workout, jumping jacks are a classic cardio move that can help to improve your overall fitness and coordination. Possible modifications If this is your first time doing jumping jacks, start with low reps (10-15) and gradually increase over time. Remember to breathe as you jump. If you’re really new to exercise, you can do these seated or standing with your knees bent, focusing on the movement of jumping from your knees. This is a great cardio warm-up before any other exercise, and can be done almost anywhere for a quick, effective home workout
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Bodyweight squats
Why it’s great for beginners Squats are a classic bodyweight exercise that almost anyone can do, and that’s why they are one of the best exercises for building lower body strength and burning fat. If you’re new to exercise or haven’t done squats in a while, start with low- or no-weight and high reps (10-15) to get your body used to the movement and build some strength. As you get stronger, you can add a barbell or dumbbells, or reduce the reps to 3-5. PoBodyweight possible modifications There are a few ways to modify a squat to work with your fitness level and injury concerns. To keep your knees happy, you can try a chair squat. To keep your back safe, try a seated or squatting chair. If you have knee or hip issues, try wall squats. If you have knee issues, you can do a seated (or standing) leg press machine. If you have back issues, you can try a seated or lying leg lift or leg curl machine.
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Chair dips
Why it’s great for beginners If you want to build stronger upper body muscles and improve your balance, chair dips are a fantastic exercise you can do with minimal equipment. Chair dips are a challenging core-building exercise that can also help you lose arm fat. If you’ve never done this move before, start with low or no weight and high reps until your form is good, then gradually increase the weight. Possible modifications If you’re new to exercise or have wrist issues, practice with your hands on a table or other surface in front of you so your wrists don’t bend backward. If you have shoulder pain, try a seated dip machine with your legs out in front of you to reduce the pressure on your shoulders.
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Push-ups
Why it’s great for beginners Push-ups are a full-body, classic exercise that provides excellent strength training for your upper body and core. If you’re new to exercise or haven’t done push-ups in a while, start with low- or no-weight and high reps (10-15) to build strength. As you get stronger, you can add a barbell or dumbbells, or reduce the reps to 3-5. Possible modifications If you have wrist issues, try push-ups on a soft surface like grass, a yoga mat, or a towel. If you have shoulder pain, try a push-up machine or push-ups with your feet elevated. If you have lower back pain, try a push-up with your feet elevated. If you have neck issues, try push-ups with your head lifted (or on a soft surface).
Bodyweight lunges
Why it’s great for beginners You may think of lunges as a leg exercise, but they also engage your core and provide a great full-body workout. Lunges are a classic lower body exercise that work your glutes and quads, plus your core as you balance on one foot. Gradually increasing the reps can also help you increase strength and maybe even see a little muscle growth. Possible modifications If you have knee issues, try a stationary lunge with one leg up on a low table, or a stationary lunge with a leg lift. If you have back issues, try a stationary lunge with one leg up on a low table, or a stationary lunge with a leg lift. If you have ankle issues, try a stationary lunge with your feet turned in or stationary lunges with your feet turned out. If you have wrist issues, try a split squat. If you have neck issues, try a stationary lunge with your head lifted (or on a soft surface).
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Sumo squats with rotation
Why it’s great for beginners Sumo squats with a rotation are a full-body, classic lower body exercise that works your glutes, quads, hamstrings, and core. This exercise can also help you improve your posture and balance, and it can be done with minimal equipment. As you progress, you can add a barbell or dumbbells for more intensity or reps. Possible modifications If you have knee issues, try a sumo squat with a chair in front of you for balance. If you have low back pain, try a sumo squat with a chair in front of you for balance or a stationary sumo squat machine. If you have wrist issues, try sumo squats with your hands behind your back or with a weight in your hands behind your back. If you have ankle issues, try sumo squats with your feet turned in or turned out. If you have neck issues, try sumo squats with your head lifted (or on a soft surface).
Halo and Rotations
Why it’s great for beginners Halo and rotations are a full-body, classic core exercise that works your glutes, quads, hamstrings, and core. This exercise can also help you improve your posture and balance, and it can be done with minimal equipment. As you progress, you can add a barbell or dumbbells for more intensity or reps. Possible modifications If you have knee issues, try a halo and rotation with your knee bent. If you have low back pain, try a seated halo and rotation with your back against a wall or a seated halo and rotation with your back against a chair. If you have wrist issues, try halo and rotation with your hands behind your back or with a weight in your hands behind your back. If you have ankle issues, try halo and rotation with your feet turned in or turned out. If you have neck issues, try halo and rotation with your head lifted (or on a soft surface).
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Jumping rope
Why it’s great for beginners Jumping rope is a classic full-body exercise that works multiple muscle groups and can help you burn more calories in general—not just while you’re jumping! If you’ve never jumped rope before, start with a few low- or no-weight high-reps sessions to get used to the movement. Even if you’ve done this exercise before, you can always try to step it up a notch with more weight or higher intensity. Possible modifications If you have wrist issues, try jump rope with a weighted rope. If you have ankle issues, try jump rope with your feet turned in or turned out. If you have knee issues, try jump rope with your knee bent. If you have low back pain, try jump rope with your back against a wall or a chair. If you have neck issues, try jump rope with your head lifted (or on a soft surface).
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