30-Minute At-Home Workout

A killer workout you can do wherever, whenever!

There’s nothing like a great full body workout you can do at home, on vacation or on the fly. This 30-minute sweat sesh will have you pushing every muscle in your body and burning fat in no time! With a combination of cardio and strength moves, half an hour is all you’ll need to put in some serious work.

Heyooo! Today’s workout is inspired but my latest insta poll. At-home workouts received the most votes, so here we are 🤷🏻‍♀️

I’m more of a gym rat personally, but I love a good at-home option for when I need a quick workout and don’t want to waste time driving to and from the gym.

Plus, summers are busy. Between travel and hectic schedules, sometimes it’s hard to find time to workout, but if you have options to do on the fly, you’re more apt to get er done! 💪🏼

Here’s the low down on today’s workout. Each round of work focuses on one muscle group – legs, back, chest, biceps, triceps and shoulders. You’ll alternate between cardio and strength moves to help burnout the muscles faster.

Your heart rate will spike with the plyometric exercises and come back down with the strength exercises, which is what causes long lasting calorie burn.

Did you know you can burn calories up to 48 hours after a HIIT workout? It’s true. And that’s why I love em!

Each round is 4 1/2 minutes long. Don’t worry, it’ll go quick 👌🏼 You’ll perform each move for 30 seconds without rest in between moves. Once you have gone through all 4 moves, then take a 30 second break and start all over, repeating the round once more.

The majority of the workout uses body weight, although some exercises call for dumbbells if you have them. If you don’t, I added alternative exercises, so no worries!

You can literally take this workout with you anywhere! Outside √ Hotel room √ Gym √ Basement √ that’s the beauty of workouts without equipment.

Are you ready to dive in??

30-Minute At Home Workout

Perform each move for 30 seconds with no rest in between moves. At the end of each round, rest for 30 second and then repeat the round once more before moving on.

Round 1 – Legs

1. Squat Jumps – starting in a squat, jump into the air and land back into down in squatting position. Modification: squat + stand lifting onto toes and bringing hands overhead
2. Sumo Squat Pulses with dumbbells (or just use body weight) – bring feet into a wide stance (toes pointing out), either holding dumbbells in front, or using just body weight, squat down making sure knees track toes and your chest stays lifted
3. Lunge Jumps – Hop one leg back into lunge position – front thigh parallel to ground and back knee almost touching the ground. Using momentum and your arms lift your body and switch your feet so the opposite foot is in front. Modification – perform step back lunges or hop feet in the middle between lunges.
4. Curtsy Lunges + Side Lunge with dumbbells (or just use body weight) – from standing position, bring right leg behind left and perform a curtsy lunge, lift to standing and then bring your right leg out to the right side to perform a side lunge (dumbells on either side of right leg, if you have them)

Rest – 1 minute

Round 2 – Chest

1. Burpees – bring hands to floor and jump legs back into plank position, then quickly hop feet back in toward hands and from a squatting position, jump into the air.
2. Pushups – with hands wider than shoulders, place body in plank positon and perform a pushup (bringing chest down to elbow height and then pressing the ground away from your body to lift).
3. Scissor Runs – with body slightly forward, bring one arm up in front of you. Scissor legs front and back while performing the same movement with your arms.
4. Diamond Pushup Hold – place hands close together on the floor with elbows out (creating a diamond with your arms), either on your knees or on your toes, you’ll lower your upper down into pushup position, but you’ll hold your body down there for the entire 30 seconds. (p.s. – your body will shake, try to push through it!)

Rest – 1 minute

Round 3 – Back

1. Straight Arm Jacks – perform a jumping jack, but instead of the normal arm movement, bring arms straight up in the air and then pull down like a lat pull down (or pretend your grabbing a bar and pulling it straight down, squeezing the sides of your back)
2. Supermans – lie flat on your stomach, with arms extended out in front of you. Lift both your arms and legs off the ground, squeezing your glutes and engaging your core. Slowly both arms and legs to floor and then repeat.
3. Squat Jacks – Jump legs out into a wide squat position and lower down into a squat while bringing arms out and down (like jumping jack arms). Squeeze your glutes and use your arms for momentum to come back to standing.
4. Lat Push-ups – bring arms out wider than shoulders and fingers pointed out to the sides, lower body and squeeze shoulder blades together. Push floor way to lift and squeeze lats.

Rest – 1 minute

Round 4 – Biceps

1. Speed Skaters – from standing, hop right and bring your left leg behind your right, performing a curtsy lunge. Bend down and touch the ground and then using momentum with your arms, hop left, brining your right leg behind your body and performing another curtsy lunge. Repeat hopping side to side.
2. Wide + Narrow Bicep Curls (option: use bands instead, if no dumbbells at home, inchworm walk outs) – with dumbbells in both hands, face palms together and lift arms up to shoulder height, squeezing your biceps to lift. Keep your elbows underneath your shoulders and slowly lower dumbbells back to starting position. Bring arms out toward your side so palms are facing out and lift dumbbells back up to the outside of your shoulders
3. Log Jumps + Reverse Lunge Touch – jump laterally, bringing knees up to jump over an imaginary log, land on the outside leg and then bring the trailing leg behind you as you lunge and touch the floor. From this lunge position, jump up and back over the “log” landing on outside leg and bringing other leg behind for a lunge.
4. Bicep Pulses (option: use bands instead, if no dumbbells at home, High Plank Sit Throughs) – hold dumbbells at belly button height and pulse up 1 inch and then bring dumbbells back down 1 inch, repeat, keeping dumbbells at belly button height.

Rest – 1 minute

Round 5 – Triceps

1. RDL + Pogo – bring one leg straight behind you, while you hinge at your hips to touch the floor with the opposite arm. Squeeze your glutes to lift you body and using your arms for momentum, jump into the air (like a skip) with the leg that’s planted on the floor. Repeat with this same leg, the next time through, switch legs)
2. Dips – with fingers pointed toward your booty, lift your hips off the ground, then by bending your elbows lower your body so your booty barely touches the ground and then squeeze your triceps to lift your body back up into starting position.
3. Star Jumps – start in a narrow squat position and using your arms for momentum, swing them out and around while jumping into the air and bringing legs out wide as well. Land back into narrow squat position and repeat.
4. Tricep Pushups – on your knees or toes, bring arms just underneath shoulders, slowly lower your upper body down toward the ground, keeping your arms in close to your body. Press the floor away to lift body back to starting position.

Rest – 1 minute

Round 6 – Shoulders

1. Narrow + Wide Squat Hops – start in narrow squat position with feet close together, then hop your legs out into wide squat stance. Stay low the entire time and keep hoping feet in and out.
2. Plank Walks – start in low plank position, then walk your body up into high plank. Come back down into low plank and repeat alternating the arm you start with.
3. High Knees – bring right knee up to hip height, then left and repeat quickly.
4. V-Pushups – bring hands together and elbows wide (like the diamond pushup), then walk your feet in so your booty is in the air. Tuck your chin to chest and lower your upper body to the floor (think top of head to floor), press your body away and lift back to starting position.

Rest – 1 minute

Round 7 – Abs

1. Low Plank Jacks – in low plan position, jump feet out like a jumping jack, then back in, repeat quickly
2. Full Sit Ups – with your feet close to your booty, squeeze the core to lift (trying not to use your arms for momentum)
3. High Plank Cross Body Knee Drivers – in high plank position, bring right knee to left elbow, then bring leg back down. Repeat with the other side.
4. Leg Lowers – lying on your back, bring legs straight up in the air and flex feet. Slowly lower legs down to tap the floor and then squeeze the core to lift legs back into air.

Are at-home workouts your jam? Here are a few more you should try:

• Outside Run + Front Porch HIIT Workout
• 20-Minute At-Home Sculpt
• 45-Minute Outside HIIT Workout
• Body Weight Plyo Tabata