These days we often come across people who complain about their health conditions. Majority of people are suffering from obesity issues in the states. However, most of them have hectic and tight schedules that they are unable to take out time for their selves. But what is the excuse among those who have a lot of time to spare? Why don’t they workout in their spare time? A common reason for not working out is the laziness. We have developed the habit to stay stuck to our couches and destroy the precious moments while watching TV and surfing aimlessly over the internet. Think about utilizing those moments by working out and taking care of your physical and mental health.

Since we are living in the worst of the times as the world is facing deadliest pandemic ever; therefore, most of the people don’t want to go out for a workout. So fitness trainers have recommended several workout activities that could be carried out with ease at home and that too inside the 30 minutes. In this blog HiTrueCare lists down the most convenient and fruitful workout exercises that could be carried out inside 30 minutes. Let’s find out those workout activities that could be performed at home and within half an hour.

We will cite the 30-minute circuit designed by Matt Young, PT at London studio CIRQ.

An overview of 30 Minutes Workout

The following workout is great for improving the level of fitness and to reduce the weight by losing excess fats. This workout will include an entire body movement wherein you would be working at 80-90% of max heart rate for 30 seconds. Every 30 seconds round is followed by a 15 seconds rest in which you will gather your breath and prepare for the next activity.

One complete circuit includes 6-exercises each, and by the end of the circuit, you should take 90 seconds to rest and recover and get ready for the next circuit. A complete workout includes 4 circuits collectively.

“The goal with this type of training is to match the intensity and energy in all four circuits. A great way to gauge this is to take a mental note of the number of reps you achieve on any given exercise during your first circuit and use that as a marker for your next three circuits.” – Young

Warm-Up

Every physical activity should start by a proper warm-up. Since our body is in a very stiff condition when we are at rest, therefore, the muscles should be warmed up before heading into hard exercises right away. Young suggests to warm-up your body for 3 minutes.

“The warm-up should be at a low to moderate intensity with the aim of getting the blood flowing around your body and priming your muscles ahead of more vigorous exercises,” says Young.

1 Mountain Climber

Time: 30-Seconds – Rest: 15-Seconds

Mountain climbers require the person to be agile. Do down on your all fours in the press-up position. Bring your right knee up to your chest and without touching the ground push it back to the initial position. Now do the same with the left knee as well. Alternate the feet movement for 30 seconds without halting in between. Bear in mind that you should not raise your hips and lower back during the mountain climbers. Take 15 seconds to break to gather your breath and recover for next activity i.e. Squat Jumps.

2 Squat Jumps

Time: 30-Seconds – Rest: 15-Seconds

Squat Jumps are a bit more difficult than simple squats because it includes a jump as well.

How to Perform?

Stand in a clear space where you can extend your arms to their complete length and clear headspace for the jump as well. Stand with your feet separated at shoulder width, and drop into the squat position. Try focusing on your hip movement to keep it moving backwards while making it sure that your Torso does not lean forward. Keep your limbs and backbone verticle throughout the squat. From your squat, swing your arms and push yourself up into the air, and land gently.

3 Bicycle Crunch

Time: 30-Seconds – Rest: 15-Seconds

This exercise requires stretching. So make sure that your body is warm enough to perform this exercise. Start by laying on the ground. Bring your hands behind your neck and lift the back a few centimetres from the centre point. Now lift your both feet 20 centimetres above the ground and keep it steady. Its time for a little stretching. Move your right elbow towards the left knee and try to touch your knee with the elbow. You may not be able to do it with the first try, but with practice, you will ultimately touch the knee with the elbow while on the ground.

Do the same with the opposite pair and alternate the activity for 30 seconds. You should aim for a fluid motion and ensure your feet, neck and head do not touch the ground throughout.

4 Reverse Lunge

Time: 30-Seconds – Rest: 15-Seconds

This exercise supports your thighs and hips to burn excessive fats. Start by standing straight on the ground with enough clear in front and behind yourself to lunge. Stand straight and bring you both hands together at your chest. Take a step back with just one foot moving backwards and the other one standing firmly its ground. Now slowly move your knee of the rear leg towards the ground and stop until you reach closer to the ground (the knee must not touch the ground). Now go back to the initial position slowly, and perform the same activity with the opposite pair of legs. Repeat the process for 30 seconds by alternating the leg position consecutively.

5 Press-Up

Time: 30-Seconds – Rest: 15-Seconds

Go down on your all fours in such a way that your knee, chest, stomach, and legs should hover above the ground. f you are unable to keep this position then rest your knees on the ground and raise your feet in the air. Now start lowering your body by bending the elbows till the point that your chest and stomach are just a couple of centimetres above the ground. From that point, start moving back towards the initial position and stop at the point where you started. Keep repeating the activity for 30 seconds until you feel slight pulling in the armpits.

6 Star Jump

Time: 30-Seconds – Rest: 90-Seconds

Stand straight on the ground with your hands placed on your hips. Jump into the air, while stretching your arms sideways to the extent where they are in line with the shoulders. Also, stretch wide legs to the extent that they are wider than the shoulder width. come back to the initial position as you land on the ground. Keep jumping in the similar fashion for 30 seconds till you complete your first circuit. Take 90 seconds to break to gather your breath and recover. Prepare for your next circuit and repeat all the 6 exercises in similar order and alterations.

Warm Down

Time: 3-Minutes

The warm down is also equally important as a warm-up is. It will keep your muscles from soring and getting stiff for the rest of the day. Perform 3 minutes warm down by stretching the muscles that you have worked out.

Do pay a visit to: Best Boxing Workout Plan to Get Lean and Fit