Enhance your metabolic rate with just seven easy steps and a 30-minute timeframe within the comfort of your home.
Looking to kickstart your fitness journey from the comfort of your home? Here's a beginner-friendly bodyweight workout that targets multiple muscle groups, lasts less than 30 minutes, and requires no equipment.
Workout Structure
Begin with a 3-5 minute warm-up of light cardio such as marching in place or high knees to get your heart rate up. Then, move on to the circuit, where you'll perform each exercise for 30-45 seconds, followed by 15-30 seconds rest. Complete 2-3 rounds depending on your fitness level. Finish off with a 3-5 minute cool-down focusing on stretching the worked muscle groups.
Exercises and Form Guidelines
| Exercise | Muscle Groups Targeted | Guidelines | |--------------------|-----------------------------------------|--------------------------------------------------------------------------------------------------| | Squats | Quadriceps, glutes, hamstrings, core | Stand feet shoulder-width apart, toes slightly out. Keep chest up, core engaged. Squat by pushing hips back and bending knees so thighs are parallel to the floor. Knees track over toes. Push back through heels to stand. | | Glute Bridge | Glutes, hamstrings, lower back | Lie on back, knees bent, feet flat on floor hip-width apart. Press through heels, lifting hips until body forms a straight line from shoulders to knees. Squeeze glutes at the top, then slowly lower down. | | Modified Shoulder Tap | Shoulders, core, chest | Start in a high plank with hands under shoulders. Keeping hips stable to avoid rocking, lift one hand to tap the opposite shoulder. Alternate sides. Keep core tight and spine neutral. | | Lunge | Quadriceps, glutes, hamstrings | Stand feet hip-width apart. Step forward with one foot, lowering both knees to about 90 degrees. Front knee should remain over ankle, back knee near floor but not touching. Keep chest upright and core engaged. Push through front heel to return. | | Side Lunge | Inner thighs, glutes, quadriceps | Stand with feet hip-width apart. Step wide to one side, bending that knee while keeping the other leg straight. Push hips back and keep chest lifted. Push off bent leg to return to center. | | High Knees | Cardiovascular, hip flexors, core | Jog in place lifting knees toward chest as high as possible. Pump arms to increase intensity. Keep back straight and land lightly on the balls of feet. | | Step-in-Out Burpee | Full body: legs, core, chest, shoulders | From standing, step feet back into a high plank (not a jump), then step feet forward to stand. Optionally add a small jump or reach overhead to increase intensity. Maintain a tight core and steady pace. |
Additional Tips
- Focus on controlled, smooth movements to maintain form and minimize injury risk.
- Engage your core throughout all exercises to support your spine.
- Modify durations/rest as needed but keep total workout time under 30 minutes.
- Start with 2 rounds and increase to 3 rounds as endurance improves.
This structured bodyweight workout effectively targets strength, balance, and cardiovascular fitness without any equipment, making it ideal for beginners at home. For healthy weight loss, focus on eating nutrient-dense foods, prioritise protein, vegetables, wholegrains, and healthy fats, and avoid processed foods and sugary snacks. Combining a balanced diet with a bodyweight workout like the one described at least three times a week can lead to sustainable, long-term weight loss success. Use calorie counting tools like YAZIO to monitor your food intake and ensure you're staying within a calorie deficit.
Engage in a balanced approach for comprehensive fitness improvement by incorporating this bodyweight workout into your health-and-wellness routine. The workout, centered around cardio and strength training, targets multiple muscle groups (such as quads, glutes, hamstrings, core, and shoulders) while keeping equipment requirements minimal. For optimal results and to enhance weight loss, complement this fitness-and-exercise regimen with nutritious foods that are rich in protein, vegetables, wholegrains, and healthy fats. Refrain from consuming processed foods and sugary snacks for a healthier diet. Additionally, track your calorie intake using a tool like YAZIO to help you maintain a calorie deficit and reach your weight loss goals sustainably.
