Due to the current situation, you might have to spend a long time at home or maybe you don't want to exercise near others right now. Either way, this workout is fun and effective, and you can do it regularly.
This workout takes only 30 minutes including warm-up and cool down. It's a set of bodyweight exercises you can do anywhere. The style makes it good for burning fat and building muscle, and it's fun too.
Workout duration : 30 minutes
Equipment : No equipment
Workout goal: Works all body muscles and is great for boosting fitness and losing extra fat because it targets the whole body. It raises your heart rate to 80-90% in 30 seconds, then you rest for 15 seconds to get ready for the next exercise.
Instructions : Warm up for 3 minutes at low to moderate intensity to get your blood flowing and prepare your muscles for harder exercises.
- Do each of the 6 exercises once per set. Between sets, take 90 seconds to rest and recover before starting the next set. Do a total of 4 sets. The goal is to do all 4 sets with the same effort as the first one. A good way to check is by writing down the reps you do in each of the 6 exercises during the first set and use that as a target for the next 3 sets.
Remember, do each exercise for 30 seconds, then rest 15 seconds before moving to the next one.
1- First exercise: Mountain Climber
Get into a push-up position then bring one knee toward your chest without your foot touching the ground. Quickly return to start and do the same with the other knee. Try not to lift your hips. Imagine you have a cup of water balanced on your back and don’t let it fall.
30 seconds exercise 15 seconds rest
2- Second exercise: Squat Jump
This exercise is a harder version of the regular squat because you add a high jump.
Stand with your feet shoulder-width apart, then squat down. Focus on pushing your hips back without bending your torso forward. Keep your spine and chin straight. From the squat, swing your arms and push off the ground to jump, then land back on the ground.
30 seconds exercise 15 seconds rest
3- Third exercise: Bicycle Crunch
Lie on your back and lift your heels slightly off the ground. Put both hands behind your head to support it. Lift the upper part of your spine a few centimeters off the ground, then move your right elbow toward your left knee while bringing your left knee toward your right elbow. Return to the start position and immediately repeat with your left elbow and right knee. Try for smooth, continuous movement and keep your feet, neck, and head off the ground the whole time.
30 seconds exercise 15 seconds rest
4- Fourth exercise: Reverse Lunge
Stand up and interlock both your hands in front of your chest. Then take a step back with your right leg, lower your right knee but don't let it touch the ground. Try to get as close as possible. Return to standing and repeat on the other leg.
While doing the exercise make sure your front knee doesn’t go past your toes. If it does, take a bigger step back. If done right, you should feel a burn in your thigh muscles.
30 seconds exercise, 15 seconds rest
5 - Fifth exercise: Press Up
Start in a push-up position with your chest, stomach, and legs off the ground. If this is hard, put your knees down and lift your feet behind you to stay in a similar position.
Then bend your elbows and slowly lower yourself so your stomach or chest don’t touch the ground. When you're a few centimeters away or can feel your chest muscles working, push yourself up.
30 seconds exercise, 15 seconds rest
6- Sixth exercise: Star Jump
Stand with your arms by your sides then jump and raise your arms to shoulder level and open your legs wider than shoulder-width, as soon as you land go back to the starting position and repeat the movement.
30 seconds exercise 90 seconds rest
