Can you get a put together an effective home workout plan that only takes you 30 minutes from start to finish? It’s a question a lot of us ask when we we’re looking to stay in shape but feel like we don’t have the time or resources to spring for a pricey gym membership.
Well we’re glad you asked the question!
Love working out but don’t love the cost of a gym membership?
Staying in good physical shape may seem like a pipe dream for those whose budgets are already stretched thin. After all, gym memberships don’t come cheap. They can easily run $40-$50 per month, and that doesn’t even include the initial fee to join. Not only are they expensive, but the drain on your time can be a price too steep to pay for those with a busy schedule. Between work, family obligations, and social outings, who has the time to drag themselves to and from the gym?
Putting together an effective 30-minute home workout plan that requires minimal equipment can be just the solution you’re looking for! Whether you’re looking to shed a few pound or even strength train, there should be a home workout plan that suits your needs. We’re here to do some of the heavy lifting for you by giving you a simple guideline to follow!
Step 1 – Warm up
Starting your home workout plan without properly warming up can be a risky gamble. A quick warm-up will prime your muscles, elevate your heart rate, and will get you in the right state of mind to dive in to your workout.
Warm up your hamstrings with a standing hamstring stretch. Work on your posture by lunging with a spinal twist. Find the stretches that you’re most comfortable with and incorporate them into your regular home workout routine. While this may not be the most invigorating part of your workout, stretching regularly can help improve your flexibility and may help you avoid workout-related injuries.
After getting a good stretch in, you should be ready to dive into your 30-minute workout!
Step 2 – Prisoner squats
Doesn't the name say it all? Some people can't go to a gym, so they learn effective lifts no matter where they are! Prisoner squats toughen up the body’s glutes, quads, hamstrings, and core.
Stand with your feet shoulder-width apart. Hold the back of your neck and head with your elbows pointed outward. With your heels supporting your body weight, let yourself sink as though you're sitting down on a chair.
Use a chair as you train your body to do this move. Sit down into the chair, but before letting your weight rest in a seated position, immediately stand up with no bending forward. Stand up slowly while maintain your posture. Repeat. Balance your weight as you lower and raise your body, and focus on engaging your thigh muscles.
When you feel comfortable doing 10 repetitions, you’ll have the second component of your 30 minute workout at home!. Two sets will give you a total of 20 squats and should take about five minutes.
If you need more instruction on how to do this exercise properly and feel like a visual guide would help, there are countless free online workout videos that’ll help guide you through the exercise.
Step 3 – Pushups
Pushups are a classic for a reason. They build strength in your chest, shoulders, and back, they’re easily quantifiable and progress is easy to keep track of, and there are a seemingly endless number of variations of them to engage different muscles. Best of all, you need no equipment and you can do them virtually anywhere, making them a perfect addition to your home workout plan.
One thing to keep in mind is that it’s important to maintain proper form and make sure you’re doing the exercise as it was designed. Otherwise, you risk injury and you may not see the results you’re looking for. Take a look at this guide to make sure you’re doing you know how to do a proper pushup.
For the purposes of your 30 minute workout at home, start by working up to sets of 10 pushups. You can start by alternating sets of five pushups between the other exercises listed here. You can always increase this number once you feel comfortable with the amount you’re currently doing.
Step 4 – Walking lunges
Lunges work to improve the strength in your legs and your core. Adding the walking component to the traditional lunge adds a cardio element which is great if you’re looking to get in a cardio workout at home.
Start by standing with your feet shoulder width apart, and place your hands on your hips. Take a long step ahead of you with one leg, extending until your opposite knee is close to touching the ground. Drive forward from the heel of your front foot and extend both of your knees to return to a raised position, all while maintaining your posture. Do 10 of these per leg and mix in those pushups after your lunge sets. You’re now 15 – 20 minutes into your home workout plan. On to the second half!
Step 5 – Dumbbell exercises
Dumbbells are a one of the most versatile pieces of workout equipment available. They’re easy to incorporate into plenty of exercises for your home workout plan, and they can help you work out a wide range of muscle groups. The only problem is, buying yourself a set of dumbbells for your home workout routine may cost you a pretty penny. Fortunately, there are a ton of creative and inexpensive ways to fashion dumbbells out of household items! Empty water bottles sitting in your recycling bin? How about a couple of milk jugs? These are common items that can help to transform your home workout plan.
As we’ve already mentioned, you can work out all sort of muscle groups with dumbbell exercises. Take a look at this list and pick an area you want to focus on for the day. If you’re trying a new exercise, look for free online workout videos to make sure you know what you’re doing.
You may have to sink some time and effort to make your DIY dumbbells, but once you have a functional set you’re comfortable with, you’ll be able to take your home workout plan to the next level!
Step 6 – Perfect plank
To get ready for this one, go back to those free online workout videos by searching for "perfect plank" videos. In a plank, your body holds one position. It's an excellent core-strengthening exercise you can do almost anywhere, and you'll need no equipment.
Start off in a pushup position. Your hands should be placed slightly wider than shoulder-width apart. Keep your knees straight but not locked. Your toes will be pushing on the floor and your glutes will firm up to keep the body straight.
Keep your neck in a straight line with your back and focus your eyes on the floor in front of your hands. Hold 20 seconds to start. Get used to the feel and form of a plank and continue to increase your hold periods as you get more comfortable.
Step 7 – Cool down and mark your calendar
You’re going to want to end your workout just how you started it; by stretching! Slowly cool your muscles, breathe deeply, and allow your heart rate to decrease at an incremental rate. Mark your next set of workouts on your calendar. Set an alarm on your phone to remind you of your next scheduled workout. Do whatever it takes to stay organized and keep your home workout plan on track.
For alternate exercise days, take a 30-minute walk
What about the days you’re not scheduling a workout for yourself? Take breaks at work and walk around your building or outside. It's a great way to keep your body humming when you take a day off from your home workout plan and comes at no cost.
Going for a walk may not seem like a workout, but that doesn’t mean it can’t promote significant long-term health benefits. There are several studies that tell us nothing beats a walk for enhancing our overall health. A walk is a great way to incorporate a 30-minute workout seamlessly into your busy day.
Not all the best things in life are free, but your home workout plan can be
An expensive gym membership might be nice, but it’s definitely not a must-have if you’re looking to get in shape. And for those making ends meet, it may not be possible to incorporate even a cheap gym membership into the budget. Sure, doing your regular 30 minute workout at home takes discipline, but no more discipline than what it takes to drag yourself to the gym.
So, if you’re looking to stay in shape but can’t break the bank to do it, putting together a home workout plan may be just what you’re looking for!
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