Staying fit and keeping your body moving is essential while we’re all indoors. Whether you’re new to working out at home or not, this effective 36-minute at-home workout requiring zero equipment will have you feeling fit and refreshed.
Aim to do this every day alongside a healthy balanced diet to see results in weeks!
Top Tip: use your phone timer app to time each exercise, or, have a watch or clock nearby!
Get started with a warmup:
Jog on the spot for 1 minute to get warmed up. Engage your arms and rotate them in circles above your head to get your whole body moving.
Then, do star jumps for 1 minute.
Next, walkouts. To do this, stand up straight then walk out with your arms into plank position. Reverse by walking back up with your arms and repeat 5 times!
Jog on the spot for another minute.
Next, do 10 squat jumps.
Shake it off with some high knees for 2 minutes.
Next, kneeling hip circles for 30 seconds each leg.
Come up to standing and that’s the warmup finished, cool off for 30 seconds!
20 Minute Full Body Home Workout
YouTube is a great place for finding at-home workouts. For the main exercise, the video below will help you combine every part of your body for a full impact workout without using any equipment! If this video isn’t for you, search for other 20-minute workout videos. Combine these with the warmup above and the ab workout below alongside a balanced diet, and you’ll start to see results in weeks – have fun!
Final Circuit Set
Each exercise will last 30 seconds, check out the linked YouTube video at the bottom to follow this exercise step by step!
30-second crunch
30-second crunch with knee lifts
30-second bicycle crunch
30-second to reach crunch
30-second crunch with leg lift
30-second reach out, tuck in
30-second roll in
30-second bicycle crunch
30-second oblique crunch right
30-second oblique crunch left
30-second sitting crunch
30-second oblique crunch right
30-second oblique crunch left
30-second jackknife
30-second starfish crunch
30-second reach out, tuck in
30-second starfish to jackknife
30-second roll in
30-second hold
30-second plank
Finished!
If this isn’t for you, try skipping, aerobics or even yoga. There are so many forms of exercise you can do in your home to get your body moving and burn stored energy.