Do you know that you can say goodbye to the gym and still say hello to a more fit and toned body?
You read that right! With this 30-minute calorie-burning, muscle-building exercise routine, you can shake extra fat off and develop a leaner body in the comfort of your home. If you still prefer to exercise in the gym, the good news is you don’t have to stay there for hours!
Here’s how this works: warm up for five minutes, then do the exercises mentioned. Once you’ve completed the entire circuit, rest for 1 to 2 minutes, then do 2 more sets.
Lastly, all you need is a mat and a pair of dumbbells! Make sure to do this two to three times a week for best results.
A push-up is a strength training exercise that works the entire body, strengthening particularly the shoulders, arms, chest, abs, back, and legs.
- Get on all fours with your hands a little wider than your shoulders and legs extended to the back. Maintain a straight line with your body and tighten your core, particularly your abs.
- Inhale as you bend your elbows and lower your body until your upper arms are parallel to the ground.
- Exhale, and push yourself back up through your hands to the starting position.
- Perform 10 reps.
An upper body strength exercise, biceps curls perform an excellent work in sculpting and working out the arms and biceps.
- Stand with a 10- to 20-lb dumbbell in each hand and your toes hip-distance apart.
- Curl the dumbbells up to the height of your shoulders.
- Gently lower them down to the starting position to complete a rep. Make sure to keep your elbows by your sides and your shoulder blades down.
- Perform 10 reps.
Single-leg Deadlift Row
Deadlifts work both the upper and lower body and are an excellent exercise for toning multiple muscles groups. Aside from these benefits, the single-leg deadlift row particularly challenges your balance and coordination as you stand on one leg.
- Stand with a 10- to 20-lb weight in your left hand. Then transfer your weight onto the right leg.
- Bend your right knee a little, and hinge forward at your hips, raising your left leg and extending it behind the hip.
- Lower your torso until it’s parallel to the floor, or if that’s too much, until you feel a stretch in your right hamstring. Engage your glutes.
- In this position, start to row by bending your left elbow toward the roof so that the weight comes to the height of your chest.
- Gently extend your left arm back to complete a rep. Engage your glutes all throughout.
- Perform 10 reps on each side.
A walking lunge is so simple you can do it one minute and put on an office skirt after. This basic lunge works the lower body and tones the butt and thigh muscles. Further, walking lunges stretches the hip flexors, so they can also be a great addition to your workout routine as a warmup or cooldown.
- Stand with a 15- to 25-lb dumbbell in each hand. Keep your hands alongside your body.
- Step your right leg forward. Make your step as big as you comfortably can.
- Bend your knees to lower your body into a lunge, your weight in your right (front) heel.
- Press through the right (front) heel to go back to the standing position.
- Immediately step the other leg forward. Repeat until you perform 10 reps on each side. Keep your torso straight as you go on.
An effective exercise that doesn’t require any equipment is a squat jump. This exercise is a variation of the regular squat and is excellent in building explosive power and working the different muscles and joints of the lower body.
- Stand with knees bent, hips pushed back, and arms swinging alongside the body.
- Explosively jump as high as you can, using your entire feet rather than just the toes.
- Land with your knees slightly bent and your chest lifted.
- Repeat the exercise for 1 minute.
When done properly, burpees can be your best fat-burning and muscle-building exercise yet. Also known as squat thrust, burpees are used in strength training and build your endurance, test your coordination and balance, and burn calories.
- Stand with your arms at your sides and feet shoulder-distance apart. Shift your weight onto your heels.
- With knees bent and hips pushed back, lower your torso into a squat. Place hands on the ground in your front and inside your feet. Transfer your weight onto them.
- Jump your feet back and land on their balls in a plank position. Make sure your body is straight from head to heels. Don’t stick your butt up or let your back sag.
- Jump your feet back, landing them just outside of the hands.
- Lift your arms overhead, then explosively jump into the air.
- Land on your feet to complete a rep.
- Perform 10 reps.
Basically, this exercise routine allows you to build muscles and burn fat by just setting aside 1 to 2 hours a week. With discipline, dedication, and consistency, I believe your body goals are within reach!
Do you have a favorite workout? Tell us in the comments below.