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30 minute at-home bodyweight workout routine

If you’re working from home, you may find yourself sitting more often than you’re used to. Now is the perfect time for bodyweight exercises to have a spotlight moment in your life.

The great news is that an amazing and challenging workout at home is possible with no equipment at all! My personal favorites and go-to exercises have always been bodyweight exercises. They are as effective — if not more than — traditional gym equipment exercises when it comes to building strength and overall fitness.

Related: How to diy the perfect at-home gym

The following bodyweight exercises should take no more than 30 minutes to complete at home with a special focus on training your full body. Training the full body is vital in obtaining full wellness. Full body training improves body and muscle strength, allows you to burn more calories and enables you to get the most out of your workout in less time. All this adds up to more free time in your day that will benefit you in the long run. 

You can do the routine as is, or feel free to use your creativity. Make your own heavy backpacks and sandbags or add dumbbells, kettlebells or any other heavy objects around the home that will work for you based on what you want for your workout.

Do each exercise for 60 seconds. Rest as necessary between exercises and for 1-2 minutes at the end of each round. Two to three rounds will have you sweating and smiling.

Alright, enough talking, let’s get to it.

Ab in/outs

Look up as you come up and bring your knees to your chest.

“Explore."

Reverse fly cobra

Looking at the mat at all times, bring arms, shoulders and legs up at same time.

Plyometric pushup (or any pushup variation)

Gaze out in front of mat and place your hands outside of the mat; push.

Bodyweight squat

Toes up, heels down, back straight and chest out. Keep your legs at 90 degrees as you sit.

Squat jumps

Sit with your legs at 90 degrees. Touch the ground if possible, jump and land in same way as you started. Repeat.

Reverse lunge

Take a big step back and keep your back foot heel straight up toward the ceiling. Keep your knees behind your toes on front leg. Keep your back straight and your chin and neck neutral. Repeat for 1 minute per leg.

This is an excellent workout routine you can do whenever you have 30 minutes to spare to get your body moving. Even though it can be done anywhere, there’s no place like home.

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About the author

Dimitrius Glenn, NCSF-CPT

Dimitrius Glenn, NCSF-CPT, is an athletic trainer on staff at Baylor Tom Landry Fitness Center. He specializes in high-intensity interval training, sports movement training, senior 55+ training and functional movement training.

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30 minute at-home bodyweight workout routine