Perfect for when you’re too busy to go to the gym—make sure to sweat out each muscle with this workout plan.
If you're like most folks in this fast-paced modern world, finding time to spend an hour at the gym can seem like a dream. But it doesn’t have to be complicated or time-consuming to stay in shape. Full-body bodyweight exercises are a great option for time-strapped nights where you can’t get to the gym. Not only are these workouts a time saver, but they will also help improve your cardiovascular health, jumpstart your metabolism, and increase muscle mass (with just your body weight alone). This 30-minute workout targets all body parts, so you don't have to leave the house to get that workout in.
Warm-Up (5 minutes)
Before you begin the more intense part of the workout, you need to warm up your body. An effective warm-up opens your blood vessels to allow more blood to flow to your muscles and decreases your risk of injury.
Jumping Jacks - 1 minute
While standing with legs together and arms by your side, spread your legs wider than shoulder width and jump while extending your raised arms overhead. Return back to the start and repeat.
Jumping jacks elevate your heart rate and work muscles such as the deltoids, glutes, and quadriceps. This cardio move increases stamina, balance, coordination, and strengthens bones.
Arm Circles - 1 minute
Raise your arms out to the sides and circle them in the air, making large circles beside you. Flip the direction halfway through.
Arm circles increase shoulder mobility and upper body strength, reduce muscle stiffness, and improve arm mobility.
High Knees - 1 minute
Stand in place and jog, bringing your knees up as high as you can with each step.
This plyometric exercise strengthens your heart and muscles while torching calories and fat. It improves coordination, agility, endurance, and speed.
Leg Swings - 1 minute
Sway one leg back and forth in a controlled manner. Switch legs halfway through.
Leg swings increase flexibility, balance, and stability while warming up hip flexors and hamstrings for better joint mobility.
Torso Twists - 1 minute
With feet shoulder width apart, bend your arms at the elbows and twist your torso side to side.
Torso twists increase flexibility, strengthen your core, activate oblique muscles, and improve posture and injury prevention.
Main Workout (20 minutes)
To hit all the big muscle groups hard with just five exercises, follow this routine:
- Squats – 3 sets of 15 repetitions
Stand with feet hip-width apart, push hips back as if sitting into a chair, keep chest lifted and knees behind toes, then return to standing.
Targets quads, hamstrings, glutes, and core for balance and strength. - Push-Ups – 3 sets of 10 reps
Start in plank position with hands wider than shoulder-width, lower your body until chest is just above floor, then push back up.
Builds upper body strength and core stability. - Planks – 3 sets of 30 seconds hold
Rest on forearms in push-up position, maintain a straight body line from head to heels, brace your core.
Strengthens entire core and improves posture and stability. - Lunges – 3 sets of 12 reps each leg
Step forward, lower hips until knees are bent at 90 degrees, push back to start, then switch legs.
Strengthens quads, hamstrings, glutes, calves, and core balance. - Mountain Climbers – 3 sets of 30 seconds
Begin in plank; run knees in one at a time toward chest while keeping core tight.
Boosts cardiovascular fitness and engages multiple muscle groups.
Cool-Down (5 minutes)
Help your body return to its resting state with these stretches:
Standing Forward Bend – 1 minute
Stand with feet together, bend forward from hips, hang head toward floor, feeling stretch along back of legs.
Child’s Pose – 1 minute
Kneel on floor, sit back on heels, extend arms forward on ground as you lower chest toward floor.
Cat-Cow Stretch – 1 minute
On hands and knees, arch back (cow) and round spine (cat) for spinal flexibility.
Quad Stretch – 1 minute each leg
Balance on one leg and reach opposite foot up to glutes while keeping knees together to stretch quads.
Dedicate only 30 minutes a day to this total-body workout plan that will help you make major fitness gains without ever having to leave home. Don’t forget: it’s all about consistency — good workouts don’t need fancy equipment or loads of time, they just need you to stay motivated and keep at it!
