If You Can't Get to the Gym, Do This 30-Minute Workout at Home - No Equipment Needed ~ health and fitness,celebrity news,fashion blog,beauty women,whole foods,quotes about love

mardi 20 novembre 2018

If You Can't Get to the Gym, Do This 30-Minute Workout at Home - No Equipment Needed

This workout has got it all, and it is no joke! It's fast-paced and intense, and even though it's just bodyweight moves (so you can do it anywhere), expect to get sweaty and be sore tomorrow. There's cardio to get your heart rate up and burn calories, combined with strength-training moves to tone and strengthen your butt, arms, legs, and abs.

All you need are 30 minutes, a small place to move around, and your own body. This is the perfect workout to do while traveling. Since it's just a half-hour long, it's easy to squeeze into your busy schedule.

30-Minute Bodyweight Cardio and Strength-Training Workout

Directions: Complete each exercise for 45 seconds, followed by a 15-second rest. Slow down the movements if your muscles start burning, but try not to stop until the 45 seconds are up (you got this!). At the end of the 30 minutes, there is a six-minute stretching routine to make you feel relaxed and ready to take on your day.

0:00-5:00 Cardio	Do each exercise for 45 seconds, rest for 15
	Jumping jack
	Frogger
	High knees
	Burpee
	Side skater

5:01-10:00 Butt	Do each exercise for 45 seconds, rest for 15
	Around-the-world squat hop
	Squat with side leg lift
	Squat jack
	Single-leg bridge
	Elbow plank with donkey kick
10:01-15:00 Arms	Do each exercise for 45 seconds, rest for 15
	Triceps push-up
	Dolphin dive
	Up-down plank
	Plank with bunny hop
	Triceps dip
15:01-20:00 Legs	Do each exercise for 45 seconds, rest for 15
	Air squat
	Alternating forward lunge
	Wide squat with calf raise
	Alternating side lunge
	Side plank leg lift
20:01-25:00 Core	Do each exercise for 45 seconds, rest for 15
	V-sit
	Forearm plank hip dips
	Hip raise with leg extension
	Seated Russian twist
	Side plank dip
25:01-30:00 Cardio	Do each exercise for 45 seconds, rest for 15
	Ali shuffle
	Lateral bunny hop
	High-knee skip
	Plank jack
	Mountain climber

Post-Workout Stretching Routine

30:01-36:00	Hold each for 30 seconds
	Child's pose
	Open revolved side angle (30 seconds per side)
	Cobra
	Butterfly
	Seated straddle
	Head to knee (30 seconds per side)
	Half wheel
	Happy baby
	Lying spinal twist (30 seconds per side)

Keep reading to learn details on how to do each exercise.

mardi 20 novembre 2018