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30 Minute At Home Workout

Here is a great circuit workout that can be done anywhere - at home, while traveling or in the gym. The best part is no equipment is needed!


Warm Up

1. Jog in place for 2 minutes.

2. Perform 10 arm circles forward and 10 arm circles backward.

3. Do 10 bodyweight squats to warm up your lower body.

4. Complete 10 push-ups to warm up your upper body.


Circuit 1

1. 10-12 bodyweight squats

2. 10-12 push-ups (modify as needed)

3. 15-20 alternating lunges (each leg)

4. 15-20 mountain climbers (each leg)

Repeat 3 times


Circuit 2

1. 10-12 glute bridges

2. 10-12 tricep dips using a chair or bench

3. 15-20 bicycle crunches (each side)

4. 30-second plank hold

Repeat 3 times


Circuit 3

1. 10-12 standing calf raises

2. 10-12 reverse lunges (each leg)

3. 15-20 Russian twists (with or without a weight)

4. 10-12 plank shoulder taps (each side)

Repeat 3 times


Cool Down

1. March in place for 2 minutes to lower your heart rate.

2. Perform gentle stretches for your major muscle groups, holding each stretch for 15-20 seconds.


Remember to listen to your body and modify the exercises as needed. Stay hydrated throughout the workout and have fun while staying active!


What are some of your favorite exercises that don't require equipment? Let us know in the comments!

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